Daily Swim Workout #109: Pure Speed & Strength

Pure Speed + Strength/Technique 1500

**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.
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