Pure Speed 1500
warm up 200 free thinking entry from last week- add in drills if you want. 200 as 25 HE scull or alternating press/75free. MS: 10x25 as #1, 3, 6, 10 all out on 10" rest. The rest of them are easy. 250 aerobic as 25polo/free/polo/free/RA/fr/LA/fr/50 choice on 15" rest 10x25 Banjo Billy style as 1Ez, 1Fast, 1E, 2F, 1E, 3F, 1E on 10" rest. 250 aerobic with paddles middle 50 back thinking technique on 15" rest Cool Down 100 non-free choice ** Minipower rack= #1 12.5Fast, #2 25F, #3 37.5Fast, #4 50Fast.Pure Speed 2700
200 free thinking entry from last week- add in drills if you want. 200 as 25 HE scull or alternating press/75free. 200 as 25 full body roll/75free. MS: 2 rounds of... (10x25 as #1, 3, 6, 10 all out on 30". The rest of them are easy. 250 aerobic as 25polo/free/polo/free/RA/fr/LA/fr/50 choice on 3 red line rest. 10x25 Banjo Billy style as 1Ez, 1Fast, 1E, 2F, 1E, 3F, 1E on 30". 250 aerobic with paddles middle 50 back thinking technique on 3 red line rest.) 100 w/d ** Minipower rack= #1 12.5Fast, #2 25F, #3 37.5Fast, #4 50Fast.Pure Speed 5050
300 free thinking entry from last week- add in drills if you want.
400 as 25 HE scull or alternating press/75free.
300 as 25 full body roll/75free.
5x100 band + paddles on 1:30.
8x50 minipower rack on 50 (see below for review).
50 easy
MS: 3 rounds of...
(10x25 as #1, 3, 6, 10 all out on 25". The rest of them are easy.
250 aerobic as 25polo/free/polo/free/RA/fr/LA/fr/50 choice on 3 red line rest.
10x25 Banjo Billy style as 1Ez, 1Fast, 1E, 2F, 1E, 3F, 1E on 25".
250 aerobic with paddles middle 50 back thinking technique on 3 red line rest.)
100 w/d
** Minipower rack= #1 12.5Fast, #2 25F, #3 37.5Fast, #4 50Fast.