2100 Yards Back Stroke

Masters Group

Practice 11

19 October

Focus on Back Stroke

*KNOW YOUR COUNT!! Begin counting as your face passes under the

flags and stop when you touch the wall. Do this five times, full speed,

then average your counts.

*Back stroke flip turns

Warm Up:

50 BACKSTROKE

Back Kick

Arms Only

Catch Up

Kick

Sprint

Tarzan

Reverse IM

Only Stroke

Kick on your Back

Eight Kick Switch 500

Work Out:

8 x 50 Back as Pull/ Kick 900

8 x 50 as Free Sprint/ Easy 1300

8 x 50 as Back/ Choice 1700

2 x 50 IM 1800

2 x 50 Dolphin as Front/ Back 1900

Cool Down:

50 Free 1950

50 Back 2000

50 Pull 2050

50 Kick 2100