Warmup:

200 Freestyle Swim - Stretch it out (4:00)

4x50's Drill/Swim by 25 Free [Drill is 3-Pull, 6-Kick-Switch] (1:00)

[LOOK FOR: Waiting until after the breath to start underwater pull (on the side you are breathing on)]

150 Backstroke Swim (3:00)

[LOOK FOR: Powerful elbow-bent underwater pull]

3x50's Drill/Swim by 25 Back [Drill is Reverse Finger Tip Drag] (1:00)

100 Breaststroke Swim (2:00)

[LOOK FOR: Getting head down on every glide]

2x50's Drill/Swim by 25 BR [Drill is 2-Kicks, 1-Pull] (1:20)

50 Butterfly Swim (1:00)

[LOOK FOR: Kick-Timing; Kick the hands in & kick the hands out]

1x50 Drill/Swim by 25 Fly [Drill is 1-1-1]

Skill Development - Backstroke Technique:

Step 1 - Body Position

[What to tell them: Stand tall, head in a 'relaxed' position, hips up, legs up, body is a straight line on surface

[Head must stay still

8x25's Backstroke Kick - Arm Angle Progression

[#1 Arms at side; #2 Arms at 45 degrees; #3 Arms at 90 degrees; #4 Swim; Repeat twice to get 8x25's]

3x50's Backstroke (1:10) Descend 1-3; yell times on #3

Step 2 - Shoulder Rotation

[On every stroke, about .01 before the arms exit the water, rotate the shoulders so the shoulders break the water first

4x25's Single-Arm Backstroke

[ODDS: Right-Arm; EVENS: Left-Arm. Focus on the shoulders breaking water right before the arm exits the water

[**opposite arm is at the side

4x25's Backstroke Swim w/ focus on shoulder rotation

Step 3 - Kick

[Small, steady kicks throughout the stroke in Backstroke

FINS ON

3x100's Backstroke (2:00) w/ FINS progression

[#1 - 100 Back Swim w/ Fins - think fast feet the entire 100

[#2 - 50 Back Swim w/ Fins; Remove Fins after the 50; 50 Back Swim w/o Fins - think fast feet the entire 100

[#3 - 100 Back Swim - think fast feet the entire 100 - w/o fins

FINS READY

Main Set (Skill Reinforcement) #1 - 200's Backstroke:

5x200's Backstroke (3:20) - steady kick/fast average

[#1 - 200 Backstroke Swim w/ FINS

[#2 - 150 Backstroke Swim w/ FINS; stop & remove FINS; Last 50 is w/o FINS

[#3 - 100 Backstroke Swim w/ FINS; stop & remove FINS; Last 100 is w/o FINS

[#4 - 50 Backstroke Swim w/ FINS; stop & remove FINS; Last 150 is w/o FINS

[#5 - 200 Backstroke Swim Sprint

Skill Development - Breaststroke Kick-Timing:

[Main Goal: Wait until the body is a flat line before the propulsion part of the kick

Show Video 1: https://youtu.be/2LCP7kiMEPY?si=2MnwLh8plc_5hVtK

4x25's BR Swim - Playing w/ later Kick-Timing [waiting until body is close to a flat plane on surface of the water until propulsion part of kick

Show Video 2: https://youtu.be/h1QemWLZA60?si=tycH1Tm6o1lxcC7K

4x25's BR Drill [2-Kicks, 1-Pull]

Show Video 3: https://youtu.be/2x4zbFaMwDw?si=cWeJU5sG5xVBpKbB

4x25's BR Swim - continuing to reinforce later kick-timing

Main Set (Skill Reinforcement) #2 - Breaststroke/Fly/Free Interval Training

10x25's BR Swim (:25) or 10x25's BR Swim (:30)

1:00 Rest - get ready for next round

8x50's BR/FR Swim by 25 (:50) or 7x50's BR/FR Swim by 25 (1:00)

1:00 Rest - get ready for next round

6x75's Fly/BR/FR Swim by 25 (1:20) or 6x75's Fly/BR/FR Swim by 25 (1:40)

1:00 Rest - get ready for next round

4x100's IM (1:40) or 3x100's IM (2:10)

75 Active Recovery - BOTH GROUPS

200 IM Sprint from Blocks - BOTH GROUPS