Pure Speed 1300

Pure Speed 2600

400 every 4th 50 as 25 high elbow scull (think body position too on this drill)/25choice nonfree.
MS:
18×50 in sets of 6.
#1&2 as 25Fast/25Ez (can be back) on 55-60.
#3 all easy breathing every 5th stroke on same interval as above.
#4 ALL fast on 50 (5″ less than interval for #1).
#5 Threshold pace on 50 (same interval as #4).
#6 all easy on 1:00-1:15 (get your breath back. OK to have more rest).
600 aerobic as 50polo/50back/50breast pull with flutter kick/50free.
12x50as above but 2rounds with paddles.
100 w/d
** Find your interval for the MS from the first two, giving yourself about 10-14″rest, then follow the interval pattern from there. Have the fasts FAST and the easys EASY. Slow does not mean slop. Neither does FAST!

 

Pure Speed 5000

800 every 4th 50 as 25scull/25choice- build free effort through the w/u.
9×100 band + paddles descend 1-3 on 1:30.
MS:
24×50 in sets of 6.
#1&2 as 25Fast/25Ez (can be back) on 50.
#3 all easy breathing every 5th on 50.
#4 ALL fast on 40.
#5 Threshold pace on 40.
#6 all easy on 1:00.
600 aerobic as 50polo/50back/50breast pull with flutter kick/50free.
18×50 as above but 3 rounds- at least last 2 rounds with paddles, if not all the rounds.
600 as above with last 100 w/d.