Pure Speed 1300

 

Pure Speed 2600

400 every 4th length alternate high elbow scull drill and backstroke.
6×50 desc 1-3 on 1′.
50 easy.
MS: 2 rounds of…
(8×25 as #1-2 10 strokes fast off the wall; #3 all fast, #4 all easy on 30-40″.
5×100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 polo aerobic, EVENS 50 fist drill on 2′? Pick interval that gives about 10-15″rest.
100 easy on 20-30″rest.)

 

Pure Speed 5200

600 every 4th length alternate scull, back, fly kick on back.
9×50 descend interval and speed on  50, 45, 40.
50 easy.
MS: 2 rounds of…
(12×25 as #1-2  10 strokes fast; #3 all fast, #4 all easy on 25.
10×100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 polo aerobic, EVENS 25RA/25LA on 1:35.
4×150 fly/free/back/free/breast/free solid threshold effort on 2:15.
100 easy on 2′.)