Pure Speed 1400

warm up

300 as 50fr/25 sailboat drill/50fr/25 overkick.

MS:

4×50 on 10″ rest all out.

100 easy on 20″rest.

4×50 minipower rack on 10″ rest

4×50 all out on 10″ rest

100 easy on 20″rest.

4×50 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:

4×50 on 1′ all out.

100 easy on 20″rest.

4×50 minipower rack on 1′.

4×50 all out on 1′.

100 easy on 20″rest.

4×50 minipower rack on 1′.

4×50 all out on 1:05.

4×50 reverse minipower rack (#1 50F, #2 37.5F) on 1′.

100 easy on 20”rest.

4×50 minipower rack on 1′.

4×50 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.

5×100 band + paddles on 1:30.

MS (2500):

4×50 on 45 all out.

100 easy on 2′.

4×50 minipower rack on 45.

4×50 all out on 50.

150 easy on 3′.

4×50 minipower rack on 45.

4×50 all out on 55.

4×50 reverse minipower rack (#1 50F, #2 37.5F) on 50.

200 easy on 4′.

Go back down the ladder of the set…

4×50 mini, 4×50 all out, 150easy.

4×50 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.