This week we focus on my favorite stroke, backstroke. A really important part of backstroke comes from the strong kick. We will work on this with some streamline kick on the back. Another important piece of backstroke is to make sure you are not crossing your arms over your head. Think about being wider on the entry.
Also play around with the depth and angle of your catch on backstroke.
200 as 50 drill/50 swim (drill of your choice)
10 x 50 2 as streamline backstroke kick on back, 2 as build freestyle, 2 as build backstroke, 2 as strong backstroke kick on back, 2 as freestyle drill on :10 rest
2-3 rounds of:
4 x 75 IM order (fly/back/breast) (free/fly/back) (breast/free/fly) (back/breast/free) on :15 rest
4 x 50 build backstroke – long streamline off each wall on :10 rest
2 x 50 one arm back drill – 3 strokes right arm/3 stroke left arm/3 strokes both arms on :10 rest
100 backstroke kick
200 pull focus on high elbow catch
200 Warm Down
To view this workout on your Swim.com mobile device, head over the Workouts tab and select “Workout of the Day”. Enjoy and let us know what you think!
Have questions about this workout? Want to contact Jarrod?