Video
Race
Watch your choice of race videos from the backstroke or butterfly series
FR Skill
Pick three videos from each of the following categories. Watch each video as many times as you are able to stay engaged with it, if that ends up only once, that's fine!
FR Reach Long, Grab Big
FR Square the Blade
Visualize as well as possible while you're watching. While you're watching, work to try to feel what the athlete is feeling. Work to feel your muscle groups firing as the model's are. Afterwards, do the best you can to recreate the model inside your head.
Dry-Land
Dynamic Warm-Up
20-25 minutes of cardio
Follow along with the following video - use the tiers in the video to motivate you
Stretch