Today – Backstroke drills and technique.
200 freestyle
8*25 kick with board
8*25 lateral kick – alternate side each 25 m
4*25 sprint – on the water surface hard kick
Back stroke drills
100 back streamline kick
50 back & balance cup on forehead
100 Rotators – on back, alternate rotate shoulders vertical, keeping head still
50 Rotators & balance cup on forehead
100 larm – close to lane rope pull on it to go forward, kicking as well.
50 double arm – as in backstroke but both arms together
50 backstroke
1200 meters