This week’s Workout of the Week focus is backstroke! Grab your fins and hand paddles to use during our drills. Let’s work on improving that backstroke technique with a backstroke drill progression that will turn that backstroke into something fantastic!
Warm Up:
- 400 choice
Main:
Take your time and focus on perfect form with these drills. Keep the non-use arm by your side during the one-arm drills. Engage your core and keep your hips and shoulders moving together on your rotation. Keep that head looking slightly toward your feet!
- 8×50 drill @ :15 rest /*try short fins!
- #1 kick and roll
#2 25 Right arm
#3 25 Left
#4 choice of drill*/
- #1 kick and roll
- 1:00 rest
- 2×150 backstroke @ :20 rest
- descend each 50
- 4×75 pull @ :20 rest
- backstroke pull with paddles optional
- 1:00 rest
- 8×25 backstroke @ :35
- descend 1-4, 5-8
Warm Down:
- 200 easy @ 5:00
Click on the below button on your mobile device to view this workout in the Swim.com app.
