200 choice w/u.
200 band only as 75free/25back.
200 as 25FAST/25very easy fist drill.
MS:
12x75 desc 1-3, 4-6, etc... to all out (#3, 6, 9, 12) on 1:30.
50 easy on 2'.
12x50 desc 1-3 to all out on 1'.
50 easy on 2'.
12x25 desc 1-3 to all out on 30".
100 w/d.
Pure Speed 5000
400 choice w/u.
400 band only as 75fr/25back.
400 as 25FAST/25very easy fist drill.
MS:
12x100 desc 1-3 to all out on 1:30.
100 easy on 2'.
12x75 desc 1-3 to all out on 1:10.
100 easy on 2'.
12x50 desc 1-3 to all out on 50.
100 easy on 2'.
12x25 desc 1-3 to all out on 25.
500 perfect stroke w/d + drills + choice. Slow it down and make it look perfect.
