Daily Swim Workout #256: Pure Speed

Pure Speed 1600

warm up

400 free, focus on High elbow (HE) catch, so slow it down and look at it.

100 as 25Fast/25Eeasy

MS:

20×50 as…

8×50 on 10″ rest every 4th all out.

6×50 on 15″ rest every 3rd all out.

4×50 on 20″ rest every 2nd all out.

2×50 on 25″ rest all all out.

Cool Down

100 non-free choice

Pure Speed 2700

400 free, focus on High elbow (HE) catch, so slow it down and look at it.

200 as 25F/25E.

MS:

40×50 as…

16×50 on 50 every 4th all out.

12×50 on 55 every 3rd all out.

8×50 on 1’ every 2nd all out.

4×50 on 1:05 all all out.

100 w/d.

 

Pure Speed 5000

800 w/u every 4th nonfree choice.

600 with paddles as 50easy/50build/50@threshold.

400 as 4x100IM steady with free only fast. Modify fly if need be.

200 choice.

40×50 as…

16×50 on 45 every 4th all out- ease into set.

12×50 on 50 every 3rd all out.

8×50 on 55 every 2nd all out.

4×50 on 1′ all all out.

After MS,

3×300 with paddles aerobic as 100free/50back on 4:20-30.

100 w/d.

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