100 free.
200 odd lengths kick at side and roll full circle stomach to back, stomach. Even lengths free.
200 odd lengths high elbow scull drill.
200 odd lengths FAST, even very easy fist drill.
MS:
400 get out speed- you will have to figure out where you switch from FAST to still pretty fast (faster than threshold). 20" rest.
300, 200, 100 threshold effort on 3 red line rest.
100 easy as back/free.
300 get out speed as above. 20” rest.
300, 200 threshold effort on 3 red line rest.
100 w/d.
Race Simulation 5000
200 free.
200 odd lengths kick at side and roll full circle stomach to back, stomach. Even lengths free.
200 odd lengths high elbow scull drill.
400 odd lengths FAST, even very easy fist drill.
MS:2 rounds of...
(500 get out speed- you will have to figure out where you switch from FAST to still pretty fast (faster than threshold). 20" rest.
400-300-200-100 on 1:20/100 base threshold.
200 easy as back/free.)
After MS:
12x50
3 as desc, 3 as 6 strokes off each wall fast no breath, 6 as odds 25 surf kick fast/25sprint fast, evens easy. All on 50 except the surf kick ones are on 1'?
100 w/d.
