Pure Speed 1400
Warm Up 300 as 50free/25 High elbow scull drill. Main set: 10x50 Descend to all out 1-4, 5-7, 8-9, 10 on 15-20" rest. (so # 4, 7, 9, 10 are all out). 10x50 on 15-20" rest as 4 minipower rack, 1 easy, 4 as 25F/25E, 1 easy with paddles. Cool Down 100 ** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast.Pure Speed + Strength 2500
300 as 50free/25 High elbow scull drill. 300 as 50overkick/50sprint. 20x50 Descend to all out 1-4, 5-7, 8-9, 10 on 55-60 (so # 4, 7, 9, 10 are all out). Second set of 10 with paddles. 300 aerobic as 50polo/100IM/50polo/100 fist drill. 20"rest. 10x50 on 55-60 as 4 minipower rack, 1 easy, 4 as 25F/25E, 1 easy with paddles. 100 w/d. ** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast.Pure speed + strength 5000
400 every 4th length HEScull, 300 every 3rd kick, 200 every 2nd polo, 100 choice.
8x100 as #1 25F/25E, #2 build, #3 50F/50E, #4 threshold on 1:30. 5-8 do with paddles.
MS:
20x50 Desc to all out 1-4, 5-7, 8-9, 10 on 50. Second set of 10 with paddles.
400 aerobic as 100polo/100IM/polo/free fist drill. 20"rest.
12x75 odds 37.5F/37.5E, evens middle 25F on 1:10. 7-12 with paddles.
400 sighting every 6th stroke aerobic. 20"rest.
10x50 on 50 as 4 minipower rack, 1 easy, 4 as 25F/25E, 1 easy.
** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast.