Technique + Pure Speed 1100
Technique + Pure Speed 2700
400 every 4th 50 nonfree choice (drill, kick, stroke). MS: 2 rounds of… (6x100 on 3 red line rest. #1 as 25 high elbow scull/75 free. #2 as 25 kicking with hands at side, rolling body as one unit to breath to the left, roll back to stomach, then roll to breath to right. Keep head in line/75free. #3 as 6 strokes straight arm drill/6 strokes regular free keeping that rolling in the shoulders. Repeat to get 6. 10x50 power rack on 55-60".) 100 w/d. ** Power rack: 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.Technique + Pure Speed 5000
800 every 4th 50 nonfree choice (drill, kick, stroke).
MS: 3 rounds of…
(6x100 on 3 red line rest.
#1 as 25 high elbow scull/75 free.
#2 as 25 kicking with hands at side, rolling body as one unit to breath to the left, roll back to stomach, then roll to breath to right. Keep head in line/75free.
#3 as 6 strokes straight arm drill/6 strokes regular free keeping that rolling in the shoulders.
Repeat to get 6.
10x50 power rack on 50".)
After MS, Pull 400, 300, 200, 100 with 15”rest btwn. Just solid, nothing fancy.
100 w/d.
** Power rack: 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.