200 every 4th length scull.
300 every 3rd length kick.
200 every 2nd length fastER (build through set)
6x50 band + paddles on 3 red line rest.
MS:
12x50 desc 1-3 to all out,#4 all out on 55-60.
200 as 25dr/25fr easy.
12x50 minipower rack on 55-60.
100 w/d.
** A little more rest on 50's than usual. Go for it!
**minipower rack = #1 12.5fast, #2 25F, #3 37.5F, #4 50F.
Pure Speed 5000
400 every 4th length scull.
300 every 4th length kick.
200 Straight arm drill every 4th length faster.
100 choice.
MS:
16x50 desc 1-3 to all out,#4 all out on 50.
200 as 25dr/25fr easy.
16x50 minipower rack on 50.
200 as above.
16x50 IM order as 25F/25E on 50-55.
200 as above.
Kick set: 9x100 #1 fly kick on back, #2 25side/surf/side/surf, #3 board FAST on 3 red line rest.
100 w/d.
**minipower rack = #1 12.5fast, #2 25F, #3 37.5F, #4 50F.
