Pure Speed + Technique 1350
Pure Speed + Technique 2500
400 every 4th length rotating scull choice, kick, drill, back. MS: 18x25 as #1 half sprint, #2 in middle of pool do 6 strokes sprint no breath, #3 easy back on 30-40”. 400 aerobic as 200 of 6 strokes polo and then 6 strokes free/100RA/100LA. 16x25 with paddles as #1 half sprint, #2 in middle of pool 6 strokes spr no breath, #3 flag in sprint no breath, #4 easy back on 30-40”. 400 aerobic of 100 polo/50LA/50RA x2. 14x25 banjo billy style of half pool sprints. 1 fast (half pool only), 1 Easy, 2 fast (half pool only), 1 E, 3F (half pool), 1E, 4F (half pool), 1 E on 30-40”. 100 w/d choice, or more if you have time, perfect stroke.Pure Speed + Technique 4600
800 every 4th length rotating scull choice, kick, drill, back.
MS:
18x25 as #1 half sprint, #2 in middle of pool do 6 strokes sprint no breath, #3 easy back on 25-30.
800 aerobic as 200 of 6 strokes polo/6 strokes free/100RA/100LA x2.
16x25 with paddles as #1 half sprint, #2 in middle of pool 6 strokes spr no breath, #3 flag in sprint no breath, #4 easy back on 25-30.
800 aerobic of 200 polo/100LA/100RA x2.
14x25 banjo billy style of half pool sprints. 1 fast (half pool only), 1 Easy, 2 fast (half pool only), 1 E, 3F (half pool), 1E, 4F (half pool), 1 E on 25-30.
800 with paddles as 200 free breathing 5-3-5-7 by 50’s/200 back.
200 w/d choice, or more if you have time, perfect stroke.