Pure Speed 1600
Warm up 200 every 4th kick on side with one arm in front. 200 every 2nd drill choice. MS: 9x50 desc 1-3 to all out on 20" rest. 200 perfect stroke free with paddles. 9x50 as #1 back on 20" rest, #2 as 5 strokes fast off each wall on 15" rest, #3 fast on 10" rest. Cool Down 100 perfect stroke freePure Speed 2600
200 every 4th kick on side with one arm in front. 200 every 2nd drill choice. 200 every 2ndFAST. MS: 9x50 desc 1-3 to all out on 55. 200 perfect stroke free with paddles. 10x50 power rack on 55. 200 as 100IM/100back. 9x50 as #1 back on 55, #2 as 5 strokes fast off each wall on 50, #3 fast on 45. 100 perfect stroke free w/d.Pure Speed + Aerobic 5000
300 every 3rd kick.
300 every 3rd drill choice.
300 every 3rd FAST.
2 rounds of...
(4x100 band + paddles on 1:30
6x50 desc 1-3 on 50)
MS:
12x50 desc 1-3 to all out on 50.
300 perfect stroke free with paddles.
10x50 power rack on 50.
300 as 100IM/100back/100 free easy.
12x50 as #1 back on 50, #2 as 5 strokes fast off each wall on 45, #3 fast on 40.
300 perfect stroke free with paddles.
100 w/d