200 free/200 as 25 drill, 25free/200 as 25kick, 25free.
MS:
15x50 desc 1-3 on 1’, 55, 50.
200 as 25kick/25 free easy.
12x50 minipower rack on 55-60.
100 as 25drill/25 free easy.
8x50 as odds 25F/25E, evens as 25E/25F on 55-60.
100 w/d.
*** minipower rack. #1 as 25F25E, #2 25F/25E, #3 build, #4 fast.
Pure Speed 5250
1100 as 300 free/200IM/100drill/200kick/300 build by 100's.
9x100 band + paddles on 1:30 desc 1-3.
MS:
10x50 #4, 7, 9, 10 are fast, all on 50.
200 as 25drill/25free choice easy.
15x50 desc 1-3 on 50, 45, 40.
200 as 25kick/25 free easy.
16x50 minipower rack on 50.
200 as 25drill/25 free easy.
10x50 as above on 50.
100 w/d.
*** minipower rack. #1 as 25F25E, #2 25F/25E, #3 build, #4 fast.
