600 as 150fr/100band only/50fly kick on back.
MS: 40x50.
16 on 55 every 4th all out.
12 on 55 every 3rd all out.
8 on 1' every 2nd all out.
4 on 1' all all out.
100 w/d
Pure Speed 4800
900 as 150fr/100drill/50fly kick on back.
12x100 band + paddles on 1:35, desc 1-3.
MS: 40x50.
16 on 45 every 4th all out.
12 on 50 every 3rd all out.
8 on 55 every 2nd all out.
4 on 1' all all out.
600 choice of drill/swim where you switch from drill to swim midlength, to feel the transfer of the drill's purpose to the swim. Look to the above technique workout if you need ideas.
100 w/d
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