I'm still at Castleton State visiting Jake. Enjoy your first backstroke workout of the season.

1000 swim (200free, 50 back) x 4

10 x 50's kick with fins @ 55, all on side flutter kick

8 x 100's back (1 & 2 drill swim by 25, 3 & 4 swim) x 2 @ 2:00

Pull 1 x 500 free with paddles (3, 5 breathing by 50)

10 x 50's back from middle of pool (do at least 4 dolphins off each wall on back)

Swim 1 x 500 free (-) split

8 x 25's back drill on side

100 cool down