1-4-23 Free Speed With Backstrokes Drills.

W-U 800/18:00
300 Loosen
100 Back
4x50 choice Kick @1:15-2:00
100 I.M 
4x25 Sprint Cycle @ :40-1:00
Back Stroke Drill (FINS) 500/14:00
4×25  Single Arm backstroke 3 kicks 1 Pull( Other Arm @ Side) @ :45
4×25 -O R Arm -E L Arm @:45
4×25 3 Strokes 6 Kicks @:45
4x50 Perfect Back Stroke @ 1:15-1:30
Main Set 2200/50:00
8 x 75  Desc. 1-4, 5-8. @1:45-2:30
200 easy kick or swim to recover @4:00-5:00
12 x 50 -O Fast -E Recover @1:00-1:30
200 easy kick or swim to recover
16 x 25 - O Fast -E Recover @:30-:45
200 easy kick or swim to recover
Cool Down 200/4:00
8x25 Choice

3700 Yards 86 Minutes