A longer workout.

Warm-Up

500 free e.z.
4 x 50 back e.z. on 1:00
200 dolphin kick

Technique Set

3 x 100 free concentrate on body roll

Main Set

4 x 100 reverse I.M. order, :20 rest

4 x 50 reverse I.M. order, rest 1:00

4 x 100 I.M. order, rest 1:00

4 x 50 I.M. order, rest 1:00

4 x 50 back on 1:00

4 x 50 back kick on 1:00

Kick Set

4 x 50 flutter kick on 1:00

4 x 50 breaststroke kick on 1:00

Warm-Down

200 e.z.

Total yardage: 2,800