Back Focused Workout

2700 meters

Warm Up I:
easy free 300
Warm Up II:
2xladder
50-100-150-200
1st time free
2nd time--alternate stroke 50-kick 50 all thru (50 stroke; 100 (50 stroke/50 kick); 150 (50 stroke/50 kick/50 stroke); 200 (50 stroke; 50 kick; 50 stroke; 50 kick))
10 sec rest b/tw each distance
main set:
4x through
1. 100 (50 side/side kick back; 50 2 arm drill back) (:30 base)
2. 50 back (:10 base)
3. 200 free