Warm-Up 800/20:00
300 Free – every 4th length backstroke to mix it up.
4x50 Free Drill Finger Tip Drag Drill @ :15s rest:
4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:
4x25 Free – Descend 1-4 @ :10s rest.
Technique Set: 700/18:00
4x50 Free Desc 1-4@ :15s rest –
4x50 Back Desc 1-4 @ :15s rest –
4x100 Alternating 25 Free/25 Back @ :15s rest
Main Endurance Set: 1600/35:00
2x400 Free @ :20s rest
#1: Every 4th length backstroke.
#2: Breathing every 3/5/7 By 25
4x200 @ :15s rest
-Odds Back Stroke or I.M No Free.
-Evens Free
Distance Per Stroke: 400/12:00
8x50 @ :10s rest
Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.
Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.
Cool Down: 100/3:00
100 Easy choice, with a focus on smooth technique and relaxed breathing.
3600 Yards 88 Minutes
