Pure Speed 1600
** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 all sprint. ** Chose interval for 5x100’s that lets you be aerobic but not too easy!Pure Speed 2600
600 as 300 free every 4th drill, 200free every 2nd kick, 100 choice. 4x50 variable sprints on 55-60. MS: Super 500- all on 30"/25 base, all all out! 2x50 75 on 1:30, 25 on 30. 100 25, 75 2x50. After Super 500" 5x100 on 1:40 easy recovery. Repeat Super 500. 5x100 on 1:40 easy recovery. 100 w/d. ** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 all sprint. ** Chose interval for 5x100’s that lets you be aerobic but not too easy!Pure Speed 5000
1200 as 300 free every 4th drill, 200free every 2nd kick, 100 choice, 300IM as drill/kick/swim per stroke, 200 free every 2nd all out, 100 choice.
W/u set:
8x25 variable sprints on 25.
50 easy on 50.
4x50 variable sprints on 45.
50 easy on 50.
MS:
Super 700- all on 30"/25 base, all all out!
4x25.
2x50
75 on 1:30, 25 on 30.
100
25, 75
2x50
4x25.
After Super 700:
5x100 on 1:30-40 easy recovery.
Super 500- which is the same as above without the 4x25 at the start and end.
5x100 on 1:30-40 easy recovery.
After MS,
8x125 in sets of 4 aerobic.
4 as band + paddles last 25 back on 3 red line.
4 as IM with polo length at end on 3 red line.
100 w/d.
** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 all sprint.