Pure Speed Strength 1650
warm up 600 as 100free/25drill/25build free. MS: 9x50 on 20" rest. Desc 1-3 to sprint, #4-6 all sprint, Desc 7-9 to sprint 100 with paddles focusing on HE catch and finish. 8x50 with paddles banjo billy pattern on 20" rest. BB = 1Fast, 1Ez, 2F, 1E, 3F, Cool Down 100 choicePure Speed Strength 2700
600 as 100free/25drill/25build free. MS: 18x50 on 1’. Desc 1-3 to sprint, #4-6 all sprint, Desc 7-9 to sprint, sprint 10-11, Desc 12-14, sprint 15, Desc 16-18. 200 with paddles focusing on HE catch and finish. 14x50 with paddles banjo billy on 1’. 1Fast, 1Ez, 2F, 1E, 3F, 1E, 4F, 1E. 200 focusing on keeping the kick consistent through the breath. 100 w/d.Pure Speed Strength 5000
900 as 100free/25drill/25build free.
4x125 as 25F/50build/25ez back/25F on 2’.
100 easy.
MS:
18x50 on 50. Desc 1-3 to sprint, #4-6 all sprint, Desc 7-9 to sprint, sprint 10-11, Desc 12-14, sprint 15, Desc 16-18.
400 with paddles focusing on HE catch and finish, and left glut!
100 easy back.
14x50 with paddles banjo billy on 50. 1Fast, 1Ez, 2F, 1E, 3F, 1E, 4F, 1E.
400 focusing on keeping the kick consistent through the breath.
10x50 with paddles power rack on 50.
400 w/paddles as 100 overkick/100 back.
100 w/d.