10/9/07 Backstroke Day                        Lane 4 

Ø  Technique is important in order to prevent injury and to help propel you more efficiently

Ø  The more strokes you take doesn’t necessarily make you go faster- it just wears you out faster

Ø  When swimming backstroke you don’t necessarily want to be on your back, you are continually rotating from side to side.

*If you start right on time you should be able to finish workout. If the time is getting late skip to 10x25 then cool-down.

Warm-up:

500 yards easy crawl & breaststroke. Alternate strokes every 50 yards. Slow pace, concentrate on technique and breathing often.

Backstroke Drills:

10 minutes of Backstroke drills. See other side. Do a combination of all three drills. Drill for 25-50 yards then rest no more than 30 seconds. Stop after 10 minutes. Easy pace

Swim:

5 x100 Backstroke, Concentrate on technique.

4^th 100  is choice

            I 1:40

1 x 200 Medium pace (at least 100 yards bk)

1 minute rest

5 x100 Backstroke, Concentrate on technique.

4^th 100  is choice

            I 1:30

1 x 100 Medium pace (at least 50 yards bk)

1 minute rest

5 x 50 Backstroke, Concentrate on technique.

4^th 50  is choice

            I :50

1 x 100 Easy Choice

10x25 Backstroke: Rest 30 seconds between. Count the number of strokes with each 25 yard interval and try not to exceed 14 strokes (7 cycles). Remember, good swimmers swim fast because of a long stroke length! Your goal should be to reduce the number of strokes you take in 25 yards throughout this set.

Cool-down:

200 yards easy stroke(s) of your choice.