**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
**Rev power rack = 1 as 50fast, 2 as 37.5fast, 3 as 25F, 4 as 12.5fast.
** RA= right arm only = in attachment.
Pure Speed + Strength/Technique 2800
200 every 4th length High elbow scull.
200 every 4th length kick.
200 every 2nd length faster.
MS:
9x50 desc 1-3 on 55-60”.
400 as 50fr/polo/free/back/free/polo/free/back on 30"rest.
10x50 reverse power rack on 55-60”
400 with paddles as 100fr/RA/fr/LA on 30"rest.
8x50 variable sprints on 55-60”.
50 w/d.
**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
**Rev power rack = 1 as 50fast, 2 as 37.5fast, 3 as 25F, 4 as 12.5fast.
** RA= right arm only = in attachment.
Pure Speed + Strength/Technique 5100
400 every 4th lengthHigh elbow scull.
300 every 3rd length kick.
200 every 2nd length back.
100 choice.
MS:
12x50 desc 1-3 on 50.
800 as 100fr/IM/fr/bk/fr/polo/fr/IM on 30"rest.
10x50 reverse power rack on 50.
800 with paddles as 100fr/RA/fr/LA/fr/SA/fr/polo on 30"rest.
12x50 variable sprints on 50.
800 as 50fr/50breast pull with hard flutter kick/50fr/50breast pull with fly kick/200IM x 2.
**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
**Rev power rack = 1 as 50fast, 2 as 37.5fast, 3 as 25F, 4 as 12.5fast.
** RA= right arm only, SA= straight arm drill= in attachment.
