300 every 3rd length HE scull drill.
200 every 2nd length fastER.
100 choice.
MS:
2 rounds of...
(2x200 get out speed on 4 red line rest- get uncomfortable.
2x250 threshold on 3 red line rest.
100 easy on 5 red line rest.)
Race Simulation 5000
400 every 4th scull.
300 every 3rd fly kick on back.
200 every 2nd back.
100 choice.
10x50 power rack on 50.
MS:
3 rounds of...
(2x200 get out speed on 2:50- be uncomfortable and risky with the effort.
2x250 threshold on 3:20.
100 easy on 2:10.)
After MS,
500 easy as 50 kick no board choice hard/50 perfect stroke free.
** Power rack = 4 as 12.5fast, 3 as 25f, 2 as 37.5fast, 1 as 50fast.
