Thursday -- July 1st Workout

Warmup

2x Through
300 (100free/50kick)
2x100 (50 drill/50Swim)



Prep. 1 / Main

Backstroke Technique Work

2x Through
4x25 (10k/stroke Backstroke)
3x50 (25Right arm only / 25 Left arm only)
2x100 (50 Back/50 Free)

Main

3x150 Middle 50 Back
3x100 Back pull
3x50 Backstroke build


Warmdown
200 Easy