Practice Workout.

Warm-Up

200 swim e.z.

5 x 100 back swim/drill by 25s on 2:30 w/fins

4 x 50 back kick w/fins fast on 1:15

Main Set

20 x 100 free on :45
1-10 concentrate on high, balanced elbows
11-20 concentrate on balanced body rotation

Warm-Down

200 e.z.

Total yardage: 3,100