Speed 50’s 2500
400 every 4th length choice. MS: 14x50 with paddles as.. 8 minipower rack on 55. 1 easy on 1:15. 3 all out on 50, 55, 60. 2 easy on 1:15. 3x200 odds perfect stroke easy, evens 25very fast/25 very easy back on 4 red line rest. Repeat 14x50's but no paddles. 100 w/d. ** minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50fast.Speed 50’s 5000
800 every 4th length choice.
6x100 band + paddles on 1:35, 30, 25 x3.
9x50 desc 1-3 only to strong on 45.
50 easy.
MS:
14x50 with paddles as..
8 minipower rack on 50.
1 easy on 50.
3 all out on 40, 50, 60.
2 easy on 50.
4x200 odds perfect stroke easy, evens 25very fast/25 very easy back on 3'.
Repeat 14x50's but no paddles.
Repeat 4x200's with paddles.
100 w/d.
** minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50fast.