500 as 100free/100dril/50kick
6x50 desc 1-3 on 55-60".
MS:
24x75.
12 on interval that gives about 10"-15"rest on the easy ones. Every 3rd FAST.
8 on interval from above + 5". every 2nd FAST.
4 on interval from above + another 5". ALL FAST.
** Take these fasts one at a time. No pacing for the set. Go for it!!!
100 w/d.
Speed 5100
600 as 150free/100dril/50kick
9x50 desc 1-3 on 50. 50 easy.
MS:
40x75.
16 on 1:15 every 4th FAST.
12 on 1:20 every 3rd FAST.
8 on 1:25 every 2nd FAST.
4 on 1:30 ALL FAST.
** Take these fasts one at a time. No pacing for the set. Go for it!!!
200 easy.
After MS, aerobic 4x300. 2 as 100RA/100LA/50polo on 3 red line rest. 2 as paddles DPS on 3 red line rest.
100 w/d.
