Minnows & Sharks Practice Plan: Backstroke Focus

Warmup:1 x 100 IM Kick (1 length of Fly, Backstroke, Breaststroke, and Freestyle)1 x 100 BK Kick1 x 100 BK1 x 50 Position 11: Tell Coach Jeff all 3 things to SL and Position 11 before you go.Question of the Day:Backstroke improves your body position for the other strokes. Which strokes?Correct: Your favorite challenge 2xWrong: 50 BK

1 x 100 on 2:30: BK K (Backstroke Kick, in soldier position)1 x 100 on 2:30: 50 fly kick, 50 free3 x SL + 3 FREE + Flip

Challenge:Lay in soldier with your head touching the wall. Do 30 backstroke kicks without “slipping off the wall” with your head.BONUS: Do this again doing HLBw/R

1 x 100 on 2:30: BK K1 x 100 on 2:30: 50 fly kick, 50 free3 x SL + 5 FREE with 1 breath

Challenge:Underwater do 4 flutter or fly kicks on your stomach, your side, your back, and your other side before getting to the surface.

1 x 100 on 2:30: BK K (Backstroke Kick, in soldier position)1 x 100 on 2:30: 50 fly kick, 50 free3 x SL to the flags + 3 BK

Challenge:With your arms moving in opposite directions swim to 1/2 way.Like one doing front crawl direction and other doing back crawl direction.