Back Stroke Technique and Strength 2700m 11/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm BK 10R

4 x 50m 6-1-6 BK 10R

4 x 50m 6-3-6 BK 10R

Take fins off

8 x 150m (50m drill/ 75m BK build/ 25m BK Kick) 15R

Sets 1-2 Sculling head first hands at hips

3-4 2^nd half of stroke, push from elbow, keep hands inside water (like otter but for BK) rotate with each push

5-6 wave like the queen

7-8 catch up

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill