Pure Speed + Aerobic Strength 1700
500 every 4th 50 as 12.5 scull/12.5 faster free/12.5 fist/12.5faster free. MS: 6x50 as 10 strokes fast off wall, fast into finish on 15" rest 2x200 with paddles only on 20" rest breathing 3-5-3-5 by 50's. 8x50 as ODDS 25F/25E, EVENS middle 25 (yes, a turn!) fast on 20" rest Cool Down 100 w/d.Pure Speed + Aer Strength 2500
600 every 4th 50 as 12.5 scull/12.5 faster free/12.5 fist/12.5faster free. MS: 6x50 as 10 strokes fast off wall, fast into finish on 55. 2x200 with paddles only on 4 red line rest breathing 3-5-3-5 by 50's. 8x50 as ODDS 25F/25E, EVENS middle 25 (yes, a turn!) fast on 55. 2x200 free with paddles sighting every 6th on 3 red line rest. 6x50 evens all out on 55. 100 w/d.Pure Speed 5100
800 every 4th 50 as 12.5 scull/12.5 faster free/12.5 fist/12.5faster free.
6x100 band +paddles on 1:35, 30, 25 Desc 1-3.
MS:
12x50 every 3rd Fast- strong but not all out on 45".
3x200 with paddles only on 2:50 breathing 3-5-3-7 by 50's.
12x50 as ODDS 25F/25E, EVENS middle 25 (yes, a turn!) fast on 45.
3x200 IM aerobic on 3.
12x50 as 10 strokes fast off wall, fast into finish on 45".
3x200 ODDS 50polo/RA/polo/LA, EVENS reverse IM on 3-3:20.
100 w/d.
** Focus is 50’s, 200’s are aerobic effort but should fatigue the arms!
** If you feel you need to make some of those 50's on 50 in order to get enough rest to make those good efforts, then change it!