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Advanced Intermediate Swim Training
Day 037 - Backstroke drill and sprint set.
400 warm-up, 800 swim, 400 drill, 800 swim, 1000 pull, 100 warm-down. Total = 3500 yards/meters 
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TODAY YOU WILL START OFF WITH A CRUCIAL BACKSTROKE DRILL, THEN USE THE TECHNIQUE YOU HAVE LEARNED ON A SET OF BACKSTROKE SPRINTS.
200 swim, 200 kick warm-up
16 x 50 freestyle, working turn and streamline; rest 15 seconds between 50s.
Today's drill:
Backstroke Rolling Drill
Push off the wall on your back, with your hands at your sides, kicking with a light flutter kick to keep your legs afloat. Press with your shoulders and the back of your head down into the water, noticing that when you do so, your hips rise in the water. Likewise, when you release this pressure, notice that your upper body rises and your hips sink. Find an amount of pressure which leaves your body position flat along the surface of the water. Now add a level of complexity: once you have found this flat position, begin to roll your hips and shoulders as a single unit from side to side, such that you are never flat on your back for more than a split-second. Your backstroke swimming should be like this as well-the less time you spend on your back, ironically, the faster your backstroke will be!
Swim this drill for 200 yards/meters, then swim 200 full stroke backstroke, concentrating on rolling the hips and shoulders.
16 x 50, 25 freestyle breathing every 5 strokes, 25 sprint backstroke (sprint the turn as well); rest 20 seconds between 50s. When you are sprinting backstroke, remember to maintain good body roll. Commonly this roll is lost as the stroke rate increases, but the best backstrokers roll roll roll their way to fast times!
Pull 10 x 100 freestyle, descending 1-10. Rest 15 seconds between swims.
100 warm-down
Total = 3500 yards/meters
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