450 as 100fr/50drill choice.
9x50 band + paddles on 55-60, every 3rd a bit faster.
MS:
9x200 on 4 red line rest. Have the fast FAST and the easy EASY, which does not mean slop! Focus on technique on easys.
#1 5 strokes no breath fast off each wall- press chest down to get hips up.
#2 last 12.5 of each 50 FAST.
#3 25F/25Ez back.
Last round can be done with paddles.
100 w/d.
Pure Speed 5100
800 as 100fr/50drill choice.
12x100 band + paddles on 1:30, every 3rd a bit faster.
MS:
15x200 on 2:50-3'- if you are not getting at least 10" rest than adjust interval.
#1 5 strokes no breath fast off each wall- press chest down to get hips up.
#2 last 12.5 of each 50 FAST.
#3 25F/25Ez back.
4-6 IM where you work the kick hard on the odd laps, on 3-3:15.
7-9 just like 1-3.
10-12 IM but this time build the kick each 50 so that by the last half length of each 50 you are kicking really hard.
13-15 just like 1-3 with paddles.
100 w/d.
