Back stroke strength 2900m 22/9/16

Warm up

3 x 300m (200 FC/100 IM) 15 R

Kick set

4 x 50m BK K Streamlined @80% 1’10/1’15”

8 x 25m BK K hands/arms out of the water @95% 1’

8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change sides, 4 kicks)

Main

8 x 50m BK/FC pull with paddles @95% 1’10”/1’15”

8 x 50m BK/FC pull without paddles 85% 1’15/1’20

8 x 25m BK sprints 45”/1’

Cool down

200m FC (100 swim/100 K)