400 every 4th length alternate high elbow scull drill and backstroke.
6x50 desc 1-3 on 1'.
50 easy.
MS: 2 rounds of...
(8x25 as #1-2 10 strokes fast off the wall; #3 all fast, #4 all easy on 30-40".
5x100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 polo aerobic, EVENS 50 fist drill on 2'? Pick interval that gives about 10-15"rest.
100 easy on 20-30"rest.)
Pure Speed 5200
600 every 4th length alternate scull, back, fly kick on back.
9x50 descend interval and speed on 50, 45, 40.
50 easy.
MS: 2 rounds of...
(12x25 as #1-2 10 strokes fast; #3 all fast, #4 all easy on 25.
10x100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 polo aerobic, EVENS 25RA/25LA on 1:35.
4x150 fly/free/back/free/breast/free solid threshold effort on 2:15.
100 easy on 2'.)
