warm up
300 as 50fr/25 sailboat drill/50fr/25 overkick.
MS:
4x50 on 10" rest all out.
100 easy on 20"rest.
4x50 minipower rack on 10" rest
4x50 all out on 10" rest
100 easy on 20"rest.
4x50 minipower rack on 10" rest
Cool Down
100 wd.
** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50F.
** Go for it on the 50's all out! No pacing for the set.
Pure Speed 2700
300 as 50fr/25 sailboat drill/50fr/25 overkick.
300 as 50fr/25fast.
MS:
4x50 on 1' all out.
100 easy on 20"rest.
4x50 minipower rack on 1'.
4x50 all out on 1'.
100 easy on 20"rest.
4x50 minipower rack on 1'.
4x50 all out on 1:05.
4x50 reverse minipower rack (#1 50F, #2 37.5F) on 1'.
100 easy on 20”rest.
4x50 minipower rack on 1'.
4x50 all out on 1'.
100 wd.
** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50F.
** Go for it on the 50's all out! No pacing for the set.
Pure Speed 4700
500 every 4th length drill choice.
500 as 25 with 6 strokes fast off wall, 25 w/8 strokes fast, 25Fast, 50ezback.
5x100 band + paddles on 1:30.
MS (2500):
4x50 on 45 all out.
100 easy on 2'.
4x50 minipower rack on 45.
4x50 all out on 50.
150 easy on 3'.
4x50 minipower rack on 45.
4x50 all out on 55.
4x50 reverse minipower rack (#1 50F, #2 37.5F) on 50.
200 easy on 4'.
Go back down the ladder of the set...
4x50 mini, 4x50 all out, 150easy.
4x50 all out, 100 easy.
After MS:
600 as 100overkick/50 fly kick on back.
100 w/d.
** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50F.
** Go for it on the 50's all out! No pacing for the set.
