400 every 4th 50 as 25dr/25k or choice(band?).
12x50 every 3rd all out on 55-60.
200 aerobic of 6 strokes SA/6 regular- rotation!
12x50 #1ez, #2&3 all out on 55-60.
200 aerobic as 25bk/25fr.
12x50 #1 ez, #2-4 all out on 55-60.
Pure Speed 5000
800 every 4th 50 as 25drill/25kick.
12x100 band + paddles on 1:35 desc 1-3.
12x50 every 3rd all out on 45.
300 aerobic of 6 strokes Straight arm drill/6 regular- think rotation!
12x50 #1ez, #2&3 all out on 50.
300 aerobic as 25bk/25fr/25choice.
12x50 #1 ez, #2-4 all out on 55.
500 as 25 as 2 teeter totters (about half a length), then on the last one bring one arm up while keeping hips up then start swimming. Repeat on the next length to get a 50. Then 25 as 2-3 high elbow sculls (about half a length), then swim the rest of the length. Repeat on next length to get a 50. Go back to teeter totters and keep repeating. Work on keeping the form from the drill (hips up or HES) into the swim.