500 as 100free/75drill/50fastER/25back x 3.
8x25 odds 10 strokes fast off the wall, #2 all fast, #4 all easy on 35-40”.
MS:
20x100 in 2 sets of 10.
#3, #6, #9 all out on 1:45, #10 easy (add some back) on 2:30.
All ones that are not all out (#1, 2, 4, 5, 7, 8), just cruise easy and recovery, working on perfect technique.
Pure Speed 5000
750 as 100free/75drill/50kick/25back x 3.
8x25 odds 10 strokes fast off the wall, #2 all fast, #4 all easy on 25.
50 easy.
MS:
40x100 in 4 sets of 10 (ie repeat pattern 4x)
#3, #6, #9 all out on 1:30, #10 easy (add some back) on 2'.
All ones that are not all out, just cruise easy and recovery, working on perfect technique.
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