This week’s set gives you plenty of chances to work on backstroke technique…and to put that technique into practice. Be sure to check out Australian Olympians Ash Delaney and Bindy Hocking demonstrating how to ACE the technique.
MAIN SET #1: 1200 yards/meters
Three rounds of the following. There are no particular sendoffs/turnarounds, allowing Coach to give feedback after each swim.
1 X 50 backstroke scull
Focus points: “Find” a solid surface with your hand for the catch
1 X 50 double-arm backstroke
Focus points: “Place” the hands at 10 and 2…use a bent-arm pull…don’t let the hands get stuck at the thighs
1 X 100 backstroke (25 left arm + 25 right arm + 25 2Left/2Right + 25 backstroke)
Focus points: Show BOTH shoulders on every arm cycle…connect the hand entry to the rotation of the hip
1 X 100, alternating 25 back/25 free
Focus points: Connect the catch of the hand to the rotation of the hip on backstroke AND on freestyle
1 X 100 backstroke
Focus: Choose ONE THING to think about.