Take 10-15" stretch on wall between these:
300 w/u every 4th length non-free.
200 as 25F/25E.
100 drill choice.
MS: 200's are aerobic, focus on all outs.
2x150 as 25Fast all out/25E/50F/50E on 4 red line rest.
200 perfect stroke on 3 red line.
4x50 all out on 1-1:15.
200 as 50 straight arm drill/50free on 3 red line.
2x100 all out on 2:30-3'.
200 paddles only free on 3 red line.
4x50 all out on 1-1:15.
200 as 50 straight arm drill/50fist drill on 3 red line.
2x150 as 25Fast all out/25E/50F/50E on 4 red line rest.
100 w/d.
Pure Speed 5200
Take 10-15" stretch on wall between these:
500 w/u every 4th length non-free.
400 paddles only as 50 build/25back easy/25Faster.
300 IM building each stroke.
200 as 25F/25E.
100 easy.
MS:Just make 200's to focus on all outs.
2x150 as 25Fast all out/25E/50F/50E on 2:15.
2x200 on 2:45.
4x50 all out on 1'.
2x200 IM on 3:15.
2x100 all out on 2'.
2x200 paddles only free on 2:45.
4x50 all out on 1'.
2x200 IM on 3:15.
2x150 as 25Fast all out/25E/50F/50E on 2:15.
200 as 50bk/50fr easy.
After MS:
6x100 band +pdls desc 1-3 on 1:40, 1:35, 1:30!
100 w/d.
