Backstroke Workout.

This is a backstroke workout I got from USMS Swimming Magazine:

Warm-Up

2 x 200 free ez

Kick Set

2 x 200 back kick (#2 @ 3:45 target time)

Drill

2 x 200 one-arm pull backstroke, alternating
every 25 yards) Focus on long, strong push-offs
with little kicking, and keep stroke count at (5!) per length

Swim

2 x 200 back (@2:55 & 2:47 target time)

Warm-Down

200 ez swim

Total yardage: 1,800