Pure Speed 1600
Warm Up 500 as 100free/25 drill/25fastishx4. MS: 20x50 8x50 as every 4th fast on 10" rest 6x50 as every 3rd fast on 15" rest 4x50 as every 2nd fast on 20" rest 2x50 all fast on 25" rest Cool Down 100 w/d.Speed 2500
500 as 100free/25 drill/25fastishx4. MS: 40x50 16x50 as every 4th fast on 50. 12x50 as every 3rd fast on 55. 8x50 as every 2nd fast on 60. 4x50 all fast on 1:05. 100 w/d.Pure Speed 5000
300 as 3very 3rd length HE scull or teeter totter drill (see handout).
300 as every 3rd kick
300 as every 3rd polo
300 as every 3rd fast.
6x100 band + paddles on 1:30, desc 1-3 slightly.
100 easy
MS:
16x50 as every 4th fast on 45.
12x75 as every 3rd fast on 1:15.
8x100 as every 2nd fast on 1:40.
4x125 all fast, broken 10" at the 75 on 2:10.
100 w/d.