600 as 150free/100drill choice/50kick no board.
16x25 every 4th all out on 30.
12x50 every 3rd all out on 1'.
8x75 every 2nd all out on 1:30.
4x100 on 1:45? holding fastest possible even pace average.
** Adjust intervals if you aren't getting enough rest to make those all outs FAST!!!
Pure Speed 5000
900 as 150fr/100dr/50k.
12x50 minipower rack on 45.
16x25 every 4th all out on 25.
12x50 every 3rd all out on 50.
8x75 every 2nd all out on 1:15.
4x100 on 1:25 sub 1:15's- a little more rest than threshold interval, so have the effort be more.
8x150 paddles and band. #1 every 3rd length back. #2 middle 50 back. #3-4free.3 red line rest.
**Minipower rack= #1 12.5fast, #2 25fast, #3 37.5fast, #4 all fast.