Back stroke technique

Burrard Aquatic Centre - 1 hour

Warm up 300m easy

8 x 50m alternating 50m kick - 50m swim (kick and swim must be the same stroke)
Rest in between 50m - 15 sec

8 x 50m. Each 50m is 25m backstroke kick / 25m backstroke swim
Rest in between 50m - 15 sec

5 x 50m. Each 50m is 25m right arm backstroke swim / 25m left arm backstroke swim (working the body rotation)
Rest in between 50m - 15 sec

4 x 50m backstroke swim
Rest in between 50m - 20 sec

100m easy (recovery)

6 x 50m alternating 50m kick free style - 50m pull free style

150m free

50m cool down.