600 as 150fr/100drill/50kick on side.
10x100 on 2:15-30. Do a 25 ez free after the 100, but still on the 2:15-2:30 interval. All out. Go for it. Take them one at a time.
50 easy.
After MS,
3x200 as 50polo/50RA/50polo/50LA on 3 red line rest. Aerobic but focus on form.
100w/d.
Speed Endurance 5000
900 as 150fr/100drill/50kick.
9x100 band + paddles desc 1-3 on 1:35.
9x50 desc 1-3 on 50.
50ez.
MS:
12x100 on 2'. Do a 25 ez free after the 100, but still on the 2'. All out. Go for it. Take them one at a time.
200 easy.
After MS,
6x200 ODDS IM on 3', EVENS 50polo/50RA/50polo/50LA on 3:10. All aerobic so adjust interval so you get 8-12" rest.
100w/d.
