Pure Speed 1300
300 choice. 200 band only- think body position. 100 as 6 strokes fast off each wall. MS: 10x25 as 1fast w/4 breathes, 1ez, 1fast w/3 breathes, 2 ez, 1fast w/2 breathes, 3ez, 1 fast w/1 breath on 10-15" rest 50 easy on 20" rest 10x25 as above. 50 easy on 20" rest Cool Down 100Pure Speed 2500
300 choice. 200 band only- think body position. 100 as 6 strokes fast off each wall. MS: (10x25 as 1fast w/4 breathes, 1ez, 1fast w/3 breathes, 2 ez, 1fast w/2 breathes, 3ez, 1 fast w/1 breath on 30-40". 50 easy on 1’. 10x25 as above. 50 easy on 1’.) 4x150 aerobic with paddles every 3rd length back on 3 red line rest. 10x25, 50, 10x25, 50 as above. 100 w/d.Pure Speed 4700
300 choice.
200 band only- think body position.
100 drill.
4x150 as ODDS 6 strokes fast off each wall, EVENS 25F/25E/50build on 2:15.
MS:
(10x25 as 1fast w/4 breathes, 1ez, 1fast w/3 breathes, 2 ez, 1fast w/2 breathes, 3ez, 1 fast w/1 breath on 25".
50 easy on 1’.
10x25 as above.
50 easy on 1’.)
4x150 aerobic rotating IM. #1 50fl/50bk/50br. #2 bk/br/fr. #3 br/fr/fly. #4 fr/fl/bk on 2:20?.
10x25, 50, 10x25, 50 as above.
4x150 aer as 50 breast pull with hard flutter 25 easy back on 2:25?
10x25, 50, 10x25, 50 as above.
4x150 band + paddles on 2:15?
100 w/d.
** Chose aerobic 150’s intervals to make sure you get enough rest. The heart should be resting even if the arms are getting tired!