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SOTW Backstroke Bent-Arm Pull

WARMUP:  400 on your own

WARMUP SET:  200
4 X 50; each 50 is…
25 Fingertip-Drag Freestyle + 25 Backstroke Upside-Down Fingertip Drill

MAIN SET:  1950
Swim 3 rounds of the following.
Round #1 is freestyle (pulling is OK)
Round #2 is backstroke
Round #3 is choice
Take an extra 60 seconds rest between rounds.

1 X 200 on a sendoff that gives 30-40 seconds rest; negative split; alternate 50 fingertip drag (upside-down fingertip drill on backstroke round) and 50 regular stroke

2 X 100 on a sendoff that gives 20-30 seconds rest; descend 1-2; first length of each 100 is fingertip drag (upside-down fingertip drill on backstroke round)

4 X 50 on a sendoff that gives 15-20 seconds rest; descend 1-4

2 X 25 kick of choice, but no fins!

WARMDOWN:  100-200 easy