Pure Speed + Technique focus 1500
warm up 500 choice of stroke (mix it up) MS: 12x25 as #1 4 strokes fast off the wall on breath, #2 6 strokes fast, #3 8 strokes fast, #4 easy on 30". 200 as 25 finish dribble drill (see below)/50free rubbing thigh with thumbs/25back. 12x25 as above. 200 as 50RA/50fr/50LA/50fr thinking rubbing thigh with thumb and accelerating hand on finish Cool Down None ** Finish dribble= glue elbows to the side, bring hands to pointing at the bottom, finish stroke and flick water out the back, alternate armsPure Speed + Technique focus 2500
500 choice w/u. MS: 2 rounds of... (12x25 as #1 4 strokes fast off the wall on breath, #2 6 strokes fast, #3 8 strokes fast, #4 easy on 30". 200 as 25 finish dribble drill (see below)/50free rubbing thigh with thumbs/25back. 12x25 as above. 200 as 50RA/50fr/50LA/50fr thinking rubbing thigh with thumb and accelerating hand on finish.) ** Finish dribble= glue elbows to the side, bring hands to pointing at the bottom, finish stroke and flick water out the back, alternate armsPure Speed + Technique focus 4800
1000 choice!
MS: 2 rounds of...
(12x25 as #1 4 strokes fast off the wall on breath, #2 6 strokes fast, #3 8 strokes fast, #4 easy on 25-30".
400 as 25 finish dribble drill (see below)/50free rubbing thigh with thumbs/25back on 4 red line rest.
12x25 as above.
400 as 50RA/50fr/50LA/50fr thinking rubbing thigh with thumb and accelerating hand on finish on 4 red line rest.)
After MS,
6x150 band + paddles as 50fr/25bk on 2:20?
100 w/d.
** Finish dribble= glue elbows to the side, bring hands to pointing at the bottom, finish stroke and flick water out the back, alternate arms