Pure Speed + Technique 1100
Warm up 500 as 75free/50drill. MS: On 15" rest (200 off each wall 4 strokes fast for the 1st 25, 5strokes fast for the 2nd 25, 6 strokes, 7 strokes, repeat back to 4 strokes for the first 25 of the 2nd 100. 150 as 12.5Fast/12.5 easy/50 overkick/12.5Fast/12.5easy/50 build. 100 off each wall long streamline with strong kick + 3 fast breakout strokes. 50 easy on 4-5 red line rest.) Cool Down 100 choice ** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space.PS + Technique 2500
500 as 75free/50drill. MS: On 3 red line rest. 2 rounds of.... (200 off each wall 4 strokes fast for the 1st 25, 5strokes fast for the 2nd 25, 6 strokes, 7 strokes, repeat back to 4 strokes for the first 25 of the 2nd 100. 150 as 12.5Fast/12.5 easy/50 overkick/12.5Fast/12.5easy/50 build. 100 off each wall long streamline with strong kick + 3 fast breakout strokes. 50 easy on 4-5 red line rest.) 1000 straight as 50 shark drill/50 focus on stiff forearm on entry/50 armpit drill/50 perfect stroke x5. If you need to rest 10-15” between 200’s you can. ** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space.PS + Technique 4800
1000 as 75free/50drill.
MS: On 1:30/100 base.
2 rounds of....
(200 off each wall 4 strokes fast, 5strokes fast, 6, 7 x2.
150 as 12.5Fast/12.5 easy/50 overkick/12.5Fast/12.5easy/50 build.
100 off each wall long streamline with strong kick + 3 fast breakout strokes.
50 easy on 1'.)
800 50 shark drill/50 focus on stiff forearm on entry/50 armpit drill/50 perfect stroke x4. 20" rest.
Repeat the 2 rounds of 200/15/100/50 and then repeat the 800 but with paddles.
After MS,
6x200 IM odds normal, evens reverse on 3:10. Just aerobic. #6 easy w/d.
** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space.