Sorry I forgot to post this earlier. I'm going to do this the best I can to my memory.
200 warm-up
100 kick (on your back, no kick board, in streamline position (or with hands to the sides if you sink in streamline)).
4 X 100yd using pull buoy and doing the arm movements for Back Stroke. 30 seconds rest between each set.
4 x 50yd of Free style with 20 seconds rest between each set.
2 x 100yd backstroke arms (with pull buoy). (30s rest between sets)
2 x 50 yd free style (20s rest between sets)
4 x 50 yds of back stroke with 30 seconds rest.
the back stroke has kind of weird arm movements. Your hands don't push straight down in the water like in free style, they kind of go to the side a bit. Here is a link with a demonstration.
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