400 free every 4th 25 drills with butt up focus.
100 band only.
300 as 25fist/25FAST/25easy.
MS:
15x50 every 3rd all out on 55-60.
200 choice aerobic- mix up drill/perfect stroke.
15x50 as 3 all out/2ez on 55-60.
100 w/d.
Pure Speed 5000
800 every 4th 50 nonfree choice.
12x100 band + paddles on 1:40, 1:35, 1:30.
MS:
15x50 every 3rd all out on 50.
250 choice aerobic- mix up drill/perfect stroke.
15x50 as #1 25F with 2 breathes/25ez, #2 All out. #3 all ez on 50.
250 as above.
15x50 as 3 all out/2ez on 50-55.
250 as above.
