400 w/u mixing up drills and strokes.
10x50 power rack on 1'.
MS:
12x150 aerobic effort on 3-4 red line rest.
3 free.
2 as 50polo/50back/50polo.
3 with paddles every 3rd 25back.
2 as 50RA/50polo/50LA.
2 with paddles neg split (2nd half faster than the first).
100 w/d.
** Power rack= 4 as 12.5fast, 3 as 25f, 2 as 37.5f, 1 as 50f.
Threshold Strength 5000
800 w/u mixing up drills and strokes. For some of it, put the band on, kick hard against it for 70yards, then kick it off and keep the same small kick.
10x50 power rack on 50.
MS:
12x300 (it's been a while!)
3 free on 4'.
2 as 100 IM/50polo/100back/50polo on 4:30-45.
3 with paddles every 4th 25back on 4:10.
2 as 100RA/50polo/100LA/50polo on 5'.
2 with paddles neg split on 4'.
100 w/d.
** Power rack= 4 as 12.5fast, 3 as 25f, 2 as 37.5f, 1 as 50f.
