600 as 100free/25 high elbow scull/25back.
MS:
400-300-200-100 with paddles only, all negative split on 3 red line rest. 30"extra rest.
6x150 build by 50's so last 50 of each is FAST on 3 red line rest.
100 w/d.
** Neg Split (NS)= second half faster than first half.
5300 Strength
800 as 200 each of Swim, kick, drill, IM, swim free build.
10x50 power rack on 50.
MS: Move from one set to another with no extra rest.
400-300-200-100 with paddles only, all negative split on 1:25/100 base.
8x125 band + paddles with last 25bk on 2'
400-300-200-100 each repeat half back/half polo on 1:30/100base. (so 400= 200back/200polo!).
6x150 with paddles build by 50's so last 50 is FAST on 2:15.
100 w/d.
**Power rack = 4 as 12.5Fast, 3 as 25Fast, 2 as 37.5Fast, 1 as 50Fast.
** Neg Split (NS)= second half faster than first half.
