Threshold 1400 400 as 150fr/100dr/50k/100fr MS: These 300's in the MS are all NS (negative split, second half faster than the first half) and descend. Start out cruisy to build from there! 300 on 20" rest, NS and descend. 3x100 on 15" rest. 300 on 20" re...
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Variety Aerobic 1500 200 every 4th HE scull 300 every 3rd polo (wider entry focus) MS: 6x150 as... On 15-20" rest. Steady aerobic effort. 3 as 50RA/25fr/50LA/25fr 2 with paddles as 25F/25E 1 as 50polo/50overkick/50sprint Cool Down 100 Read more
Race Simulation 1100 300 every 4th HE scull or kick on back. 4x50 minipower rack MS: Cool Down 100 very easy **Minipower rack= #1 12.5Fast, #2 25F, #3 37.5F, #4 50Fast. Race Si...
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Threshold 1700 200 every 4th HE scull 200 as 25 easy/25 strong. MS: 6x200 threshold effort on 20" rest. Last 1-2 with paddles. #4 as 50fr/50bk. Cool Down 100 Threshold 2700 ...
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Speed 1750 300 as every 3rd length HE scull or teeter totter drill (see handout). 200 as every 4th length kick no board 100 as every 2nd length fast. MS: 12x50 as every 4th fast on 15-20" rest 6x75 as every 3rd fast on 15-20" rest ...
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Speed Endurance 1700 300 as 100 free/200 odd lengths alt press drill 3x50 desc 1-3 on 15" rest 100 as 5 strokes fast off each wall ** Do second round with paddles as an option. 50 easy. MS: 8x100 on 45" rest all out. Cool Down 100 very easy with some...
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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...
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Threshold 1550 200 every 4th 25 kick choice. 200 as 50RA/50LA/50overkick/50free. MS: Banjo Billy 125's! 8x125 as 1 Fast on 10" rest 1 Easy on 20" rest 2 Fast on 10" rest 1 Easy on 25" rest 3 Fast on 10" rest Cool Down 150 easy ** Minipower rack = ...
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Race Simulation 1550 300 choice. 3x100 as #1 25RA/25LA/50build. #2 as 6 strokes fast off each wall. #3 as 25F/25E on 4 red line rest. MS: All on 20" rest 2x50 get out speed fast 1x50 strong polo (not quite as hard effort) 2x50 fast 300, 200, 100 middle...
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Speed Endurance 1750 300 as 3very 3rd length HE scull or teeter totter drill. 300 as every 3rd fast. MS: 12x50 as every 4th fast on 15" rest 6x75 as every 3rd fast on 25" rest Cool Down 100 Read more