Wednesday Afternoon, September 8, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Talk about backstroke...

*Head still

*Full/even hip rotation

*Hands go in at 11/1 o'clock position

*Hands finish fully extended flush with leg

With fins:

50's drill @ 1:05, going 8 at a time of the following drills:

6ks

3 stroke cycles/6 kicks

Sit & spin drill

Take fins off for...

6 x 150 backstroke as follows:

odds- swim (tempo)/drill/swim (build kick) @ 3:00

evens- swim & get time @ 2:40, desc 1-3 to something JUICY!

Finish up with...

2* sets of:

18 x 50 in sets of 3:

1-2, swim backstroke desc 1-2 @ :55, focus on 4 FAST UDK's off each wall!

#3- swim freestyle @ :45

Alternate set of intervals can be 1&2 @ 1:00, #3 swim free @ :50

*In 2nd set of 18 x 50's, go the sets of 3 50's as follows:

1-2, swim choice desc 1-2 @ :55

#3- swim backstroke @ :45 (focus on 4 FAST UDK's!)

Same alternate set of intervals for the 2nd set of 18 x 50's

Warmdown a bit before you hop out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!