Pure Speed 1600
warm up 400 free, focus on High elbow (HE) catch, so slow it down and look at it. 100 as 25Fast/25Eeasy MS: 20x50 as... 8x50 on 10" rest every 4th all out. 6x50 on 15" rest every 3rd all out. 4x50 on 20" rest every 2nd all out. 2x50 on 25" rest all all out. Cool Down 100 non-free choicePure Speed 2700
400 free, focus on High elbow (HE) catch, so slow it down and look at it. 200 as 25F/25E. MS: 40x50 as... 16x50 on 50 every 4th all out. 12x50 on 55 every 3rd all out. 8x50 on 1’ every 2nd all out. 4x50 on 1:05 all all out. 100 w/d.Pure Speed 5000
800 w/u every 4th nonfree choice.
600 with paddles as 50easy/50build/50@threshold.
400 as 4x100IM steady with free only fast. Modify fly if need be.
200 choice.
40x50 as...
16x50 on 45 every 4th all out- ease into set.
12x50 on 50 every 3rd all out.
8x50 on 55 every 2nd all out.
4x50 on 1' all all out.
After MS,
3x300 with paddles aerobic as 100free/50back on 4:20-30.
100 w/d.