Pure Speed 1500
Pure Speed 2500
200 every 4th length High elbow scull. 200 every 4th length kick. 200 every 2nd length fast. MS: 12x50 where you rotate the half pool sprint through the 4 segments: #1 12.5fast/37.5ez, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. On 55-60”. 5x100 desc 1-3 to threshold effort, hold 4&5 there on 3 red line rest. 8x50 with paddles, 25Fast/25Ez back on 55-60”. 300 technique aerobic: 25 full body roll kick/25free/50 6-6 drill x 3. Work on connecting head to body to roll as one unit. 100 w/d.Pure Speed 5100
400 every 4th HEscull.
300 every 3rd kick.
200 every 2nd length fastER.
100 choice.
4x100 as odds 25F/25E/50build on 1:25, evens 25 alternating press/25strong/25polo/25strong on 1:35?
50 easy.
MS: 2 rounds of…
(12x50 where you rotate the half pool sprint through the 4 segments: #1 12.5fast/37.5ez, #2 12.5E/12.5F/25E, #3 25E/12.5F/12.5E, #4 37.5E/12.5F. On 50.
5x100 desc 1-3 to threshold effort, hold 4&5 there on 1:25. Second round can be with paddles.
8x50 with paddles, 25F/25Ez back on 50.
300 technique aerobic: 25 full body roll kick/25free/50 6-6 drill x 3. Work on connecting head to body to roll as one unit. 20"rest.)
50 w/d.