400 every 4th 50 as 25drill/25kick.
2x150 on 4 red line rest as 25FAST/25easy fist drill.
MS:
3x200 with paddles on 3 red line rest.
2x100 IM on 4 red line.
3x200 with paddles on 3 red line rest.
2x100 as 50polo/50back on 4 red.
3x200 no gear descend effort on 3 red line rest.
100 w/d.
**IM= individual medley, one length of fly, back, breast, free. If you can't do fly, do polo drill. If you can't do breast, do a small breast pull (like scooping an ice cream bowl) with either a flutter or fly kick. Try it!
Threshold 5200
600 every 4th 50 as 25drill/25kick.
3x200 on 2:50 as 25FAST/25ez fist.
MS:
3x300 on 4' with paddles.
4x100 IM on 1:30-40.
3x300 every 4th length back on 4:10 with paddles.
4x100 as 50polo/50back on 1:30-40.
3x300 on 4, 3:55, 3:50.
4x100 IM on 1:30-40.
100 w/d.
