400 every 4th length high elbow scull.
4x75 as ODDS 12.5 polo/12.5free, evens 25 as 6 strokes fast on breath/25 of 8 strokes fast one breath/25fast with 2 breathes on 1:20.
MS:
12x25 as 6 strokes fast on 30"
200 aerobic as 50polo/50back.
12x25 odds easy, evens all out on 30".
200 aer as 50 breast pull w/flutter kick/50back.
12x25 desc 1-3on 30".
200 aer as 50RA/50LA.
12x25 variable sprints on 30". (#1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.)
200 aer choice + wd.
** On odd 75's from polo to free lower your chest and still feel the same sort of pull as polo (helps eliminate cross over in front since entry is wider from polo).
** Rest after 200's is whatever it takes to get you ready for easy math. You can put gear on for 200's, but prefer to take it off on 25's.
Pure Speed 4500
600 every 4th length high elbow scull.
10x75 as ODDS 12.5 polo/12.5free, evens 25 as 6 strokes fast no breath/25 of 8 strokes fast one breath/25fast with 2 breaths on 1:10.
50 easy.
MS: ** 25's in this set could be on 30".
12x25 as 6 strokes fast on 25"
200 aerobic as 50polo/50back.
12x25 odds easy on 25", evens all out on 20".
200 aer as 50 breast pull with strong flutter kick/50back.
12x25 descend 1-3 on 25".
200 aer as 50RA/50LA.
12x25 variable sprints on 25". (#1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.)
200 aer choice.
After MS,
8x125 band + paddles, last 25 back, on 2'?
100 w/d.
** On odd 75's from polo to free lower your chest and still feel the same sort of pull as polo (helps eliminate cross over in front since entry is wider from polo).
** Rest after 200's is whatever it takes to get you ready for easy math. You can put gear on for 200's, but prefer to take it off on 25's.
