Pure Short Speed 1500

300 every 4th length alternate shark drill and HE scull.

100 with paddles focusing on HE catch.

MS:

300 with 6 strokes fast no breath off every wall on 20″ rest

100 overkick on 15″ rest

8×25 variable sprints on 20-25″ rest

300 with 6 strokes fast in the middle of each length with 1 breath on 20″ rest

100 overkick

 

Cool Down

100 free

** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.

Pure Short Speed 2700

600 every 4th length alternate shark drill and HE scull.

200 with paddles focusing on HE catch.

MS:

300 with 6 strokes fast no breath off every wall on 4 red line rest.

100 overkick on 3 red line.

8×25 variable sprints on 30-40”.

300 with 6 strokes fast in the middle of each length with 1 breath on 4 red line.

100 overkick on 3 red line

8×25 variable sprints on 30-40”.

300 sprinting from flags into turn each length with 1 breath on 4 red line.

100 overkick on 3 red line.

8×25 variable sprints on 30-40”.

100 w/d.

** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.

 

Pure Short Speed 5000

800 every 4th length alternate shark drill and HE scull.

200 with paddles focusing on HE catch.

8×50 variable sprints on 50.

MS:

300 with 6 strokes fast no breath off every wall on 4:20.

100 overkick on 1:35.

12×25 variable sprints on 25.

300 with 6 strokes fast in the middle of each length with 1 breath on 4:20.

100 overkick on 1:35.

12×25 variable sprints on 25.

300 sprinting from flags into turn each length with 1 breath on 4:20.

100 overkick on 1:35.

12×25 variable sprints on 25.

After MS:

12×100 band + pdls on 1:35, 1:30, 1:25 x 4.

200 w/d.

** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.