📅 Day 2 – March 30th: Backstroke Racing & Speed Training 🏁

🏁 Turn Technique Into Speed. Race Smarter. Swim Faster. 🏁

Now that we’ve built the foundation on Day 1, it’s time to apply those skills in a race setting. Backstroke isn’t just about how well you swim—it’s about how smart you swim. Speed comes from precision, efficiency, and race execution.

Day 2 is where we train like competitors, focusing on:

🏁 Starts & Breakouts – Explosive power from the blocks & underwater.
🏁 Turn Efficiency – Fast, efficient flip turns & underwater transitions.
🏁 Pacing & Race Strategy – Learning to execute the 50, 100, & 200 backstroke.
🏁 Mental Preparation & Focus – Racing with confidence & composure.

🔹 Session Breakdown 🔹

1️⃣ Starts & Breakouts – Gaining Speed Off the Block 🚀

✔️ Maximizing Backstroke Starts – Creating the best launch & entry.
✔️ Underwater Kick Efficiency – Using dolphin kicks to maintain top speed.
✔️ Breakout Timing – Perfecting the transition from underwaters to swimming.

🔹 Drills:
💥 Reaction Time Training: Getting faster off the start.
💥 Underwater Kick Control: Maximizing distance & speed.
💥 Breakout Technique Work: Practicing smooth transitions.

2️⃣ Turns & Underwater Work – Speed Through the Walls 🔄

A great turn is the difference between gaining or losing momentum in a race. Too many swimmers slow down into the wall—we’ll teach you how to carry speed and explode out of turns.

✔️ Flip Turn Mechanics – Tight, fast, and powerful.
✔️ Wall Speed & Push-Offs – Learning how to maintain momentum off the wall.
✔️ Underwater Dolphin Kicks – Why this is the fastest part of the race and how to use it effectively.

🔹 Drills:
💥 No-Breath Turn Drill: Ensuring a tight tuck & fast rotation on flip turns.
💥 Wall Push-Off Timing: Maximizing glide and streamline efficiency.
💥 5 Dolphin Kick Challenge: Finding the balance between speed and efficiency underwater.

3️⃣ Race Pacing & Strategy 🏊‍♂️

✔️ 50 Back – Full Speed – Learning how to explode through short races.
✔️ 100 Back – Sprint with Control – Mastering energy management.
✔️ 200 Back – Pacing Strategy – Finding the best rhythm for longer races.

🔹 Drills:
💥 Negative Split Work: Training strong second-half speed.
💥 Stroke Count & Tempo Training: Optimizing efficiency & race pace.
💥 Simulated Race Sets: Practicing competition-style swim sets.

4️⃣ Mental Preparation & Race Execution 🧠

A great race isn’t just about how fast you are—it’s about how focused you are. The best swimmers learn to stay relaxed, confident, and in control before and during a race.

✔️ Staying Calm Before the Race – How to manage nerves and turn pressure into confidence.
✔️ Pre-Race Visualization – Imagining a successful race before stepping on the blocks.
✔️ How to Recover Between Races – Staying warm, refueling, and resetting for the next swim.

🔹 Drills & Exercises:
💥 Controlled Breathing Techniques: Calming the body before a race.
💥 Pre-Race Routine Development: Building personal habits for consistency.
💥 Race Review Discussion: Breaking down what went well and what to improve.

🏆 Why This Matters for You 🏆

Today, we’re transforming technique into real race performance. You’ll leave with:
✅ A powerful, explosive start & breakout to get ahead.
✅ Faster, more efficient turns that maintain momentum.
✅ A race plan for your backstroke event, whether it’s a 50, 100, or 200.
✅ The mental toughness to stay focused and compete with confidence.

🎁 BONUS: You’ll receive a blueprint of race strategies & mental preparation techniques to review at home!

🚀 Ready to Take Your Backstroke Racing to the Next Level?

This is your opportunity to learn from elite swimmers who have raced at the highest level. Our goal is to help you race smarter, swim faster, and compete with confidence.

🔥 $125 per session | 11:00 AM – 1:00 PM
📍 Location: St. John Bosco High School, Bellflower, CA
🎁 Includes a Catching Water Swim Cap & Competition/Nutrition Blueprint

📩 Sign up now

👀 Got questions? We’re here to help! Contact us at info@catchingwater.us or +15623492231 for more details.

See you in the water! 💦🏊‍♂️🔥