Short Speed 50’s 1700
600 every 4th HEscull, shark drill, alternating press x2- all entry and front end quadrant focused. 8x25 variable sprints. 50 easy. MS: 4x50 all out on 20" rest 100 easy on 1' rest. 4x50 all out on 20" rest with paddles. 300 easy as 50free/50back/75free/25 drill choice/50free/50back. 15-20"rest Cool Down 50 free ** Var Sprints= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Short Speed 50’s 2500
600 every 4th HEscull, shark drill, alternating press x2- all entry and front end quadrant focused. 8x25 variable sprints on 30. 50 easy. MS: 2 rounds of... (4x50 all out on 1'. 100 easy on 2'. 4x50 all out on 1' with paddles. 300 easy as 50free/50back/75free/25 drill choice/50free/50back. 15-20"rest.) 50 w/d. ** Var Sprints= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Short Speed 50’s 5000
900 every 4th length HEscull, shark drill, alternating press x3- all entry and front end quadrant focused.
12x100 band +paddles on 1:30, 25, 20 desc.
50 easy on 50".
8x25 variable sprints on 25.
50 easy on 50".
MS:
2 rounds of...
(4x50 all out on 1'.
100 easy on 1:40.
4x50 all out on 1' with paddles.
100 easy on 1:40.
4x50 all out on 1' with kick focus (not overkick, just focus on tight)
400 easy as 50free/50back/75free/25 drill choice. 15-20"rest.)
200 w/d.