Warm-Up 600/15:00
200 Free
100 Back Stroke.
4x50 Flutter Kick W/ a board. @ 10 Seconds Rest
2x50 Back Stroke Drill, 5 Strokes 6 Kicks 5 Strokes (5/6/5) @10 Seconds Rest
Drill/Preset 400/10:00
4x50 Single Arm Back Stroke - 25 Right arm -25 Left Arm @ 10 Seconds Rest
2x50 Back Stroke Drill 6 Kicks 1 Stroke (6 Kick Switch) @ 10 Seconds Rest
4x25 Distance Per Stroke Backstroke -Try to decrease stroke count every 25 @ 10 Seconds Rest
Main-Set (Choice of equipment) 2100/ 45:00
2x200 Freestyle Steady Pace @10-15 Seconds Rest
4x100 - Odds Back Stroke - Even Freestyle @10-15 Seconds Rest
4x50 Free Style Desc. 1-4 @ 10 Seconds Rest
4x50 -Odds Free - Evens Back Stroke @ 10 Seconds Rest
4x25 Your Choice of Stroke - Fast @ 20 Seconds Rest
4x50 -25 Fast Free-25 Smooth Backstroke @ 10-15 Seconds Rest
4x100 Back Stroke -50 Smooth -25 Build -25 Fast @ 15 Seconds Rest
4x50 Streamline Kick on back @ 10 Seconds Rest
Cool Down 200/4:00
200 Smooth mix up your strokes
3300 Yards 74 Minutes
