Warm Up: 600m
Backstroke Focus
Tech:
- 25 BK R arm, 25 BK
- 25 BK L arm, 25 BK
- 25 BK R above, 25 BK
- 25 BK L arm, 25 BK
- 25 BK 3-3-3, 25 BK
- 4 x (25 BK Focus on hand entry, 25 BK)
- 3 x 50 BK Pull
- 3 x 50 BK
Kick:
- 2 x 50 BK Dolphin
- 4 x 50 BK Kick
EN-1:
- 3 x 100 FS
- 3 x 100 IM
EN-2:
- 6 x 50 IM seq
Swim Down: 200m