400 every 4th length teeter totter drill- think body position by pressing front part of TT down.
4x100 as ODDS 25Fast/25Easy, Evens 50 build/25Fast/25ezback on 2'?
MS: 2 rounds of...
(4x25 all out on 35".
100 easy on 4 red line rest.
4x50 all out on 1:10
100 easy on 4 red line rest.
100 all out on 1:45.
200 aerobic all with flipturns as 25polo/25free/25 polo/25bk on 30"rest.)
100 w/d.
** Take the sprints one at a time. No pacing for the set. Especially think of this on the 50's. Recovery easy btwn fast efforts is not slop, think about technique.
5000 Pure Speed + Strength
600 every 4th length alternate btwn high elbow scull drill + kick.
4x100 as ODDS 25Fast/25Ez, Evens 50 build, 25Fast, 25ezback on 1:30.
MS: 3 rounds of...
(4x25 all out on 30".
100 easy on 1:30.
4x50 all out on 1'.
100 easy on 2'.
100 all out on 1:30.
200 aerobic as 50polo/50back on 3:30.)
After MS, STRENGTH solid aerobic effort.
6x125 band + paddles last 25back on 2'.
4x150 paddles only on 2'.
150 w/d.
** Take the sprints one at a time. No pacing for the set. Especially think of this on the 50's. Recovery easy btwn fast efforts is not slop. Interval will keep you honest.
** Are you using the band yet? Just say no to pull buoys.
