400 w/u every 4th 50 as 25 High Elbow Scull/25fist drill.
MS:
2x(300, 200, 100 on 4 red line rest, but increase the effort slightly from 300 to 100)
12x100 as 2 threshold, 1 a bit faster (2") effort. Do last 9 with paddles. On 3 red line rest.
100 w/d.
Threshold 5100
800 w/u every 4th 50 as 25 High Elbow Scull/25fist drill.
MS:
3x(300 on 4', 200 on 2:35, 100 on 1:15!)
6x100 on 1:25, 1:20, 1:15, 1:15, 1:20, 1:25.
2xpaddles only (300 on 4', 200 on 2:40, 100 on 1:20).
6x100 as above.
100 w/d.
