Technique + Pure Speed 1100

 

 

Technique + Pure Speed 2700

400 every 4th 50 nonfree choice (drill, kick, stroke).

MS: 2 rounds of…

(6×100 on 3 red line rest.

#1 as 25 high elbow scull/75 free.

#2 as  25 kicking with hands at side, rolling body as one unit to breath to the left, roll back to stomach, then roll to breath to right. Keep head in line/75free.

#3 as  6 strokes straight arm drill/6 strokes regular free keeping that rolling in the shoulders.

Repeat to get 6.

10×50 power rack on 55-60″.)

100 w/d.

** Power rack: 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.

 

Technique + Pure Speed 5000

800 every 4th 50 nonfree choice (drill, kick, stroke).

MS: 3 rounds of…

(6×100 on 3 red line rest.

#1 as 25 high elbow scull/75 free.

#2 as  25 kicking with hands at side, rolling body as one unit to breath to the left, roll back to stomach, then roll to breath to right. Keep head in line/75free.

#3 as  6 strokes straight arm drill/6 strokes regular free keeping that rolling in the shoulders.

Repeat to get 6.

10×50 power rack on 50″.)

After MS, Pull 400, 300, 200, 100 with 15”rest btwn. Just solid, nothing fancy.

100 w/d.

** Power rack: 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.