400 every 4th 50 nonfree choice.
300 as 25kick/25easy/50build.
6x25 ODDS 6 strokes fast, evens 10 strokes fast on 30".
MS: 14x100 all out with 25 easy after you see your time on 2:15.
Pattern: 2 straight, 2 broken.
#3-4 broken 5" each 25.
#7-8 broken 10" @ 50.
** Take an easy 200 after #8.
#11-12 broken 10"@75.
W/d easy 200 perfect stroke.
Speed Endurance 5000
800 every 4th 50 nonfree choice.
500 as 25kick/25easy/50build.
12x25 ODDS 6 strokes fast, evens 10 strokes fast on 25-30".
MS: 14x100 all out with 25 easy after you see your time on 2’.
Pattern: 2 straight (meaning a straight 100 like usual, 2 broken as per directions below).
#3-4 broken 5" rest each 25.
#7-8 broken 10" @ 50.
** Take an easy 200 after #8.
#11-12 broken 10"@75.
Easy 200 perfect stroke.
After MS, chose an interval that allows you to be aerobic.
400 as 100k/100fr.
300 as 100fr/100IM/100fr.
200 as 50polo/fr/polo/fr.
100 choice.
400 paddles as 75fr/25back.
300 as 25 breast pull with fast flutter kick/25 free.
200IM
100 w/d.
