Oct 9th – backstroke technique

• 400 choice

• 4×50 dec 1:00

All 25’s on :45

Review back kick

8×25 kick on bk board @knee

Review rotation:

8×25 6 kick switch arms/side

Add arms:

8×25 smooth 3 str 6 kick

Add some speed:

8×25 same drill faster

To work on SR:

8×25 spin drill

Then with fins:

8×75 on 1:30 50build/25 fast with 5dk off each wall