Back and Free Sprint Set

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

WARMUP W/ SNORKEL – FREESTYLE

30 X 100 @ :10 REST

                #1 – 50 STREAMLINE FACE DOWN KICK/50 FISTS DRILL

                #2 – 50 KICK ON SIDE/ 50 CATCHUP

                #3 – OVERKICK AND CATCHUP

BACKSTROKE

50 – 3 SCULLS/3 STROKES DRILL @ :10 REST

3 X          200 SWIM RACE PATTERN (FOCUS ON UNDERWATERS AND TURNS) @ :20 REST

                4 X 25 @ :30   12.5 YDS SPIN DRILL/ 12.5 YDS EZ SWIM

POWER TOWER SET –

6 X 75 BACKSTROKE  @ 1:45  FAST GOING OUT, EZ COMING BACK IN

200 EZ FREESTYLE B3– NO BELT

6 X 50 BACKSTROKE @ 1:15  5+ YARDS KICK, 20 YARDS BUILD/25 EZ BACKSTROKE

200 EZ FREESTYLE B3 – NO BELT

6 X 25 ALL OUT SPRINT BACKSTROKE @ :40

200 EZ FREESTYLE B3 – NO BELT