Pure Short Speed 1500
300 every 4th length alternate shark drill and HE scull. 100 with paddles focusing on HE catch. MS: 300 with 6 strokes fast no breath off every wall on 20" rest 100 overkick on 15" rest 8x25 variable sprints on 20-25" rest 300 with 6 strokes fast in the middle of each length with 1 breath on 20" rest 100 overkick Cool Down 100 free ** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Pure Short Speed 2700
600 every 4th length alternate shark drill and HE scull. 200 with paddles focusing on HE catch. MS: 300 with 6 strokes fast no breath off every wall on 4 red line rest. 100 overkick on 3 red line. 8x25 variable sprints on 30-40”. 300 with 6 strokes fast in the middle of each length with 1 breath on 4 red line. 100 overkick on 3 red line 8x25 variable sprints on 30-40”. 300 sprinting from flags into turn each length with 1 breath on 4 red line. 100 overkick on 3 red line. 8x25 variable sprints on 30-40”. 100 w/d. ** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Pure Short Speed 5000
800 every 4th length alternate shark drill and HE scull.
200 with paddles focusing on HE catch.
8x50 variable sprints on 50.
MS:
300 with 6 strokes fast no breath off every wall on 4:20.
100 overkick on 1:35.
12x25 variable sprints on 25.
300 with 6 strokes fast in the middle of each length with 1 breath on 4:20.
100 overkick on 1:35.
12x25 variable sprints on 25.
300 sprinting from flags into turn each length with 1 breath on 4:20.
100 overkick on 1:35.
12x25 variable sprints on 25.
After MS:
12x100 band + pdls on 1:35, 1:30, 1:25 x 4.
200 w/d.
** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.