** Power rack = 4 as 12.fast, 3 as 25fast, 2 as 37.5f, 1 as 50f.
2500 Speed Endurance
400 every 4th 50 as 25 HEScull/25 choice drill.
10x50 power rack on 55-60"
MS:
3 rounds of...
(100 all out. 15"rest.
50 all out, open turn, easy 25 back on 1:30.)
100 perfect stroke easy.
3 rounds of above.
100 perfect stroke easy.
1 round of above.
After MS,
300 steady with paddles.
** Power rack = 4 as 12.fast, 3 as 25fast, 2 as 37.5f, 1 as 50f.
4900 Speed Endurance
800 every 4th 50 as 25 HEScull/25 choice drill.
10x50 power rack on 50".
MS:
4 rounds of...
(100 all out. 10"rest.
50 all out, open turn, easy 25 back on 1:15.)
200 perfect stroke easy.
3 rounds of above.
150 perfect stroke easy.
2 rounds of above.
100 perfect stroke easy.
1 round of above.
50 easy.
After MS,
6x200 band + paddles steady on 3' or 3 red line rest.
150 w/d.
** Power rack = 4 as 12.fast, 3 as 25fast, 2 as 37.5f, 1 as 50f.
