»
Advanced Intermediate Swim Training
Day 040 - Backstroke recap
400 swim, 400 drill, 1200 swim. Total = 2000 yards/meters 
|
TODAY WE WILL FINISH THE WEEK WITH A RECAP OF THE WEEK'S BACKSTROKE DRILLS AND FREESTYLE RECOVERY SWIMMING.
400 swim, warm-up
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 that leaves your body position flat along the surface of the water. 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.
Now you are ready to add another level of complexity to this drill. As your right shoulder lifts out of the water, recover your right arm from your side until it enters the water directly in front of your head. As your right hand enters the water, rotate your hip and shoulder toward that side, until you are lying almost completely on your right side. Now begin the backstroke pull with your right hand; at the same time, begin recovering the left hand. As your right hand finishes the pull, aggressively rotate your hips and shoulders until you are almost completely on your left side. Your left arm and hand should enter the water just as the left hip and shoulder are making their rotation to the left. After one complete stroke cycle, return to one-arm drilling for a few seconds, then perform another cycle of the drill.
Mix up these drills for a total of 200 yards/meters, then swim a 200 straight backstroke.
4 x 150, 4 x 100, 4 x 50 freestyle swim easy. Rest 20 seconds between 150s, 15 between 100's, and 10 between 50s.
Total = 2000 yards/meters
|
|
Shopping:
