Pure Speed + Strength 1300
warm up 150 free 150 of 25drill/25 perfect stroke Main set: 8x100 with paddles.#1 25F/75E, #2 25E/25F/50E, #3 50E/25F/25E, #4 75E/25F on 15-20" rest Cool Down 200 aerobic 50RA/50LA/100perfect stroke. ** Really go for it on the 12.5’s and 25’s fast!Pure Speed + Strength 2600
150 free 150 of 25drill/25 perfect stroke 150 overkick 150 of 25F/25E MS: 12x50 on 1’ rotate through a half pool sprint. #1 12.5F/37.5E, #2 12.5E/12.5F/25E, etc... 400 aerobic as 100polo/25fr/75polo/50fr/50polo/75fr/25polo. 4 red line rest. 8x100 with paddles.#1 25F/75E, #2 25E/25F/50E, #3 50E/25F/25E, #4 75E/25F on 1:45-50 (get at least 15” rest). 200 aerobic w/d 50RA/50LA/100perfect stroke. ** Really go for it on the 12.5’s and 25’s fast!Pure Speed + Strength 5000
150 free
150 of 25dr/25 perfect stroke
150 overkick
150 free or choice
150 of 25F/25E
150 overkick.
6x100 band + paddles desc 1-3 on 1:30.
MS:
16x50 on 50 rotate through a half pool sprint. #1 12.5F/37.5E, #2 12.5E/12.5F/25E, etc...
400 aerobic as 100polo/25fr/75polo/50fr/50polo/75fr/25polo. 4 red line rest.
16x100 with paddles.#1 25F/75E, #2 25E/25F/50E, #3 50E/25F/25E, #4 75E/25F on 1:30.
500 aerobic with paddles- 200RA/100bk/200LA.
100 w/d.
** Really go for it on the 12.5’s and 25’s fast!