Pure Speed 1500

 

Pure Speed 2500

200 every 4th length High elbow scull.

200 every 4th length kick.

200 every 2nd length fast.

MS:

12×50 where you rotate the half pool sprint through the 4 segments: #1 12.5fast/37.5ez, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. On 55-60”.

5×100 desc 1-3 to threshold effort, hold 4&5 there on 3 red line rest.

8×50 with paddles, 25Fast/25Ez back on 55-60”.

300 technique aerobic: 25 full body roll kick/25free/50 6-6 drill x 3. Work on connecting head to body to roll as one unit.

100 w/d.

 

Pure Speed 5100

400 every 4th HEscull.

300 every 3rd kick.

200 every 2nd length fastER.

100 choice.

4×100 as odds 25F/25E/50build on 1:25, evens 25 alternating press/25strong/25polo/25strong on 1:35?

50 easy.

MS: 2 rounds of…

(12×50 where you rotate the half pool sprint through the 4 segments: #1 12.5fast/37.5ez, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. On 50.

5×100 desc 1-3 to threshold effort, hold 4&5 there on 1:25. Second round can be with paddles.

8×50 with paddles, 25F/25Ez back on 50.

300 technique aerobic: 25 full body roll kick/25free/50 6-6 drill x 3. Work on connecting head to body to roll as one unit. 20″rest.)

50 w/d.