Twenty Ways to Do 20 x 25 #8

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

#8 – Backstroke Tempo & Kick

20 x 25
Use a Finis Tempo Trainer and set it for your Threshold Tempo
4x:
#1- Backstroke, build tempo to threshold :25
#2- Fast backstroke swim at threshold tempo :20
#3- Backstroke spin drill at faster than threshold tempo :25
#4- Underwater streamline dolphin kick :25
#5- ez kick on back :30

Spin drill is sitting up “like in a chair,” with head still, very aggressive kick, and arms spinning at maximum speed. Don’t worry about holding water with your hands or moving quickly through the water. The entire emphasis is on tempo here.

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