Pure Speed 1500
** Intervals on 50’s should give you enough rest to go fast. Error on the side of more rest if in doubt. ** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast. ** All other drills are on handout!!! RA/LA/scull/teeter totter/straight arm.Pure Speed 2500
100free. 400 as 25high elbow scull/free/teeter totter/free. 100 as 6 strokes straight arm/6 strokes faster free. MS: 8x50 as #1 @25F/25E, #2 25#/25F, #3 build, #4 sprint on 55-60”. 200 aerobic as 50RA/50LA/50polo/50back. 9x50 desc 1-3 on 55-60”. 200 as above with paddles. 10x50 power rack on 55-60”. 150 w/d. ** Intervals on 50’s should give you enough rest to go fast. Error on the side of more rest if in doubt. ** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast. ** All other drills are on handout!!! RA/LA/scull/teeter totter/straight arm.Pure Speed 5000
200free.
400 as 25high elbow scull/free/teeter totter/free.
200 as 6 strokes straight arm/6 strokes faster free.
12x25 as #1 10 strokes fast, #2 FAST, #3 easy on 25.
MS:
12x50 desc 1-3 on 50.
400 aerobic as 100RA/100LA/100polo/100back.
10x50 power rack on 50.
400 as above with paddles.
8x50 as #1 @25F/25E, #2 25#/25F, #3 build, #4 sprint on 50.
400 as above.
10x50 power rack on 50.
400 as above.
(if you don’t do this set, you will be at 5k, if you do this, 5600: 12x50 as above. )
200 w/d.
** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.
** All other drills are on handout!!! RA/LA/scull/teeter totter/straight arm.