1700 Yards Back

Masters Team

Practice 6

Thursday, January 21

Focus on Back Stroke

*Minimum of 3 dolphin kicks off of the walls!

*LEARN YOUR COUNT!!

Warm Up:

3 x 50 Free

2 x 50 Pull on back

2 x 50 Kick on back 350

Work Out:

Break outs and turns on back~ KNOW YOUR COUNT

3 dolphins off of EVERY WALL

4 x 50 Free~ odds easy, evens near race pace (45 sr) 550

4x 50 Back~ work hard in the red zones (30 sr) 750

2x 100 stroke of choice, may alternate (60 sr) 950

4x 50 IM order (fly/ free swap if needed) (30 sr) 1150

10 x 25 as Free/ Back/ Repeat (20 sr) 1400

Warm Down:

4 x 50 free, long stroke 1600

50 pull on your back 1650

50 kick on your back 1700