Drills and Pure Speed 1400
Drills and Pure Speed 2500
400 as every 4th 25 kick on side. MS: 2x125- see below. Drill= LA/RA (left arm only and right arm only). 8x50 odds fast, evens easy on 55-60. 2x125- see below. Drill= fist. 8x50 minipower rack on 55-60.. 2x125- see below. Drill= SA (straight arm). 5x100 build a fast 100. #1 25F/75E, #2 50f, #3 75f, #4 100f, #5 all easy on 2’. 50 w/d. ** All 125's = 50 drill/50 of a solid strong but not hard pace, a speed that is a little comfy, but working on the technique from the drill while going a bit faster. Last 25's is either ez free or back. All intervals are 3 red line rest. Don't rush the drills. ** minipower rack = #1 as 12.5fast, #2 as 25fast, #3 as 37.5fast, #4 as 50fast.Drills and Pure Speed 5000
400 swim, 300 kick no board, 200 drill, 100 swim.
MS:
4x125- see below. Drill= LA/RA (left arm or right arm only).
12x50 odds fast, evens easy on 50.
4x125- see below. Drill= fist.
12x50 minipower rack on 50.
4x125- see below. Drill= SA (straight arm)
5x100 build a fast 100. #1 25F/75E, #2 50f, #3 75f, #4 100f, #5 all easy on 1:40.
4x125- see below. Drill= shark.
8x25 as 3 fast on 30, 1 ez on 40.
100 w/d.
** All 125's = 50 drill/50 of a solid strong but not hard pace, a speed that is a little comfy, but working on the technique from the drill while going a bit faster. Last 25's is either ez free or back. All intervals are 3 red line rest. Don't rush the drills.
** minipower rack = #1 as 12.5fast, #2 as 25fast, #3 as 37.5fast, #4 as 50fast.
**Shark drill= Stopping the recovery arm for just a second right before it enters the water. The hand it down and elbow is up, so it looks like the triangle fin of a shark. You will need to kick stronger while hesitating here.