Ending the backstroke technique week for the Jack Mack’s squad with an aerobic freestyle dominated main set.
400m FS every 4th length Head up
200m FS Kick on Side (make sure hips are fwd and there is depth to kick)
300m Bk every 4th length lumberjack
150m Brst kick make sure heels are up feet turned out
100m Fly Kick
BK Tech 1:10 (1:30):
8 (5) x 50 as k6 3 stroke switch
Pull & Kick:
8 (6) x 50 BK alternating kick & pull
16 x 25 BK on 40s + fins
10×150 FS on 2:20 Paddles for 5 (125 Lane 2 on 2:25) (100 Lane 1 no paddles! On 2:30/2:40)
16(12) x 50 I.M. order swim
Workout Total: 5000 (3900)
Find other backstroke technique workouts by Coach Restorick in our archives:
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.