SMack the World

Focus on back. 400 free warm up. 3 sets of: 2x200 free (w/ flips) on 2:45,4x100 back (w/ flips) on 1:45. Backstroke sprint work: 10x50 on :55. Oxygen capacity work: 20x25 no breather free on :45. Cool down easy elementary backstroke 100. Goal:3900. I want u to focus on technique (flips, backstroke arms hitting w/ pinky first + pulling across at ur sides, hard kicking during sprint work). Work hard! :) have a good sunday. C u tomorrow.