This week we are going to work on backstroke through out our workouts. Here is a great video to watch if you have time.
https://m.youtube.com/watch?v=xviHn1Qg-5s
Warm up-
400/300 swim
6 x 75 back drill #1, #2, backstroke
4 x 50 build free on 1:00/1:10
8 X 25 sprint cycle @ :35 4-free, 4-back
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Main set- 2 times thru:
1 X 200/100 back @ 3:40
4/2 x 50 free @ :50
1 X 200/100 free @ 3:15
4/2 x 50 back @ :55
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100 cool down