Backstroke Day
20o freestyle
200 backstroke
200 flutter kick on side looking down (alternate side every 25 yards)
200 flutter kick on side looking up (alternate side every 25 yards)
50 x kick on side looking up
50 x drill (arm up drill - see video below)
50 x swim (backstroke)
repeat 6 times
12 x 100 (alternate between freestyle and backstroke every 100)
easy 300 backstroke
easy 200 freestyle
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