Pure Speed 1550
Pure Speed 3000
600 every 4th alternate scull and choice. 15x25 desc 1-3 on 30. 25 easy. MS: 300 with paddles, off every wall 4 strokes fast no breath. 4 red line rest. 8x50 build on 55-60, so last 12.5sprint. 200 easy. 200- off every wall 4 strokes fast no breath. 4 red line rest. 6x50 build with paddles on 55-60. 100 easy.Pure Speed 5000
1000 every 4th alternate scull and choice.
15x25 desc 1-3 on 25.
25 easy.
MS:
400- off every wall 4 strokes fast no breath on 5:40.
8x50 build with paddles on 50, so last 12.5 is sprint.
300 with paddles, off every wall 4 strokes fast no breath on 4:15.
6x50 build no paddles as above.
200- off every wall 4 strokes fast no breath on 2:50.
4x50 build with paddles as above.
100- with paddles, off every wall 4 strokes fast no breath on 1:25.
2x50 build with paddles as above.
200 easy.
After MS,
7x200 as odds IM on 3’, evens free on 2:45.
100 w/d.