Warmup:

200 Free Swim

300 Fly-BK-BR by 25 [ODD 75's - Kick. EVEN 75's - Drill]

400 IM Swim [build each 100; 70-80-90-100 by 25 for each stroke]

100 IM Swim Fast

Skill Development - Sprint Backstroke - Arm Tempo

Focus: Forcing fast arm tempo when they are out of the water.

Instruction for Swimmers: "pretend there is a thin layer of ice that you need to break when you bring your arm out of the water on BK"

Drills:

6x25's: BK Spin Drill [15 yards moving arms as fast as possible, not worrying about catching water]

4x25's: BK Spin Drill w/ Wiffle Ball

2x25's: BK Swim [15 yards Sprint - moving arms as fast as possible while starting to focus on powerful catch underwater]

Sprint Set (Main Set #1):

18x25's (1:00)

[*start set in Deep End

[3 Rounds of 6x25's]

[#1 - Free Sprint from Blocks [focus on fast tempo when arms are out of water]

[#2 - Back Sprint [from push in shallow-end]

[#3 - Fly Sprint from Blocks [also focus on fast tempo when arms are out of water]

[#4 - Back Sprint [from push in shallow-end]

[#5 - Breast Sprint [focus on full-extension for every glide into full/powerful pull]

[#6 - Back Sprint [from push in shallow-end]

Skill Development - Freestyle Breathing Reinforcement:

Focus: minimal head movement when rolling head to side for breath

What to focus on: smoothly rolling head so ear lands on shoulder during breath

Extra Tip: start breathing process (head roll) as soon as beginning that arm's underwater pull

Drills:

4x25's Single-Arm Kickboard Drill (:40) [ODDS - Right. EVENS - Left]

4x25's Single-Arm (:40) [ODDS - Right. EVENS - Left]

4x25's 3-Pull, 6-Kick Switch (:40)

4x25's 2-Pull, 6-Kick Switch (:40) [ODDS - Right-side breath. EVENS - Left-side breath]

Conditioning Set (Main Set #2):

4x25's Freestyle Swim (:30) - focus on perfect breathing technique

6x50's Freestyle Swim (:55) [ODDS - breathe every 3. EVENS - breath every 2]

4x100's Free Swim (1:45) - Descend 1-4 [70-80-90-100]

1:00 rest

3x200's Free Swim (3:30) - Descend 1-3 [70-85-100]

25 Perfect Technique Active Recovery (2:00)

500 Freestyle Sprint [use the counter on the lead swimmer]