300 middle hundred backstroke
200 free 3 fly kicks off the each wall breath threes
100 kick 25 free / 25 back
3 x 100 alternate by 25: 4 freestyle strokes then 3 backstroke / regular free
200 free, 3 x 100 alternate 25 one arm back / 25 free
200 free, 4 x 50 8 fly kicks on back flutter kick rest of way
100 choice kick ,4 x 50 one arm back kick change arm at 25
100 choice kick
200 Warm-down
Monday, January 25, 2010
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