Warm Up

1 x 300 Swim

1 x 200 Pull

1 x 100 Kick

8 x 75 Odds Freestyle, Evens Backstroke (25 swim, 25 kick, 25 swim)

4 x 150 Distance Per Stroke (50 Freestyle, 50 Backstroke, 50 Freestyle)

2 x 300 Choice (100 swim, 100 kick, 100 swim)

3 Rounds, All Backstroke with Tempo Trainer Pro

(1st round pull, 2nd round moderate pace, 3rd round with speed)

8 x 25

4 x 50

2 x 100

Cool Down

1 x 300 Swim

1 x 200 Pull

1 x 100 Kick