600 as 100free/200 where every 25 at the far end of the pool from mid-pool to mid-pool is drill.
MS:
12x25 as ODDS fast on 25, EVENS easy on 35.
300 band only aerobic.
12x25 desc 1-3 on 30.
300 as 50swim/25kick on side aerobic.
12x25 as 8 strokes fast off all on 30.
300 like w/u where far half of pool is drill.
** Feel free to move the 25's to 35-40".
4900 Pure Speed + Aerobic
900 as 100free/200 where every 25 at the far end of the pool from mid-pool to mid-pool is drill.
12x100 band + paddles as 3 on 1:35, 2 on 1:30, 1 on 1:25- feel free to adjust these.
MS:
12x25 as ODDS fast on 20, EVENS easy on 30.
400 band only aerobic.
12x25 desc 1-3 on 25.
400 IM as 50swim/50kick aerobic.
12x25 as 8 strokes fast off all on 25.
400 like w/u where far half of pool is drill.
12x25 as ODDS fast on 20, EVENS easy on 30.
400 choice.
