Pure Speed + Aerobic 1500
Warm up 600 as 150free/100drill/50kick x2. Main Set: 12x50 as Desc1-3 to all out, 4&5 all out; Desc 6-8, #9 all out, desc 10-12 on 15-20" rest 200 choice of swim, paddles, drills, but all easy. Cool Down 100 FreePure Speed + Aerobic 2500
900 as 150free/100drill/50kick x2. MS: 2 rounds of... (12x50 as Desc1-3 to all out, 4&5 all out; Desc 6-8, #9 all out, desc 10-12 on 55-60. 200 choice of swim, paddles, drills, but all easy.) 100 w/d.Pure Speed + Aerobic 6000
900 as 150free/100drill/50kick x3.
6x100 band + paddles on 1:30.
4x200 on 3'. ODDS 25F/25E. Evens 50build/50back solid.
MS: 3 rounds of...
(12x50 as Desc1-3 to all out, 4&5 all out; Desc 6-8, #9 all out, desc 10-12.
300 choice of swim, paddles, drills, but all easy.)
100 w/d.