Pure Speed + Aerobic Strength Drills 1500
warm up 400 every 4th length rotating: HE scull, kick, straight arm drill, backstroke. MS: 18x25 as #1 half sprint, #2 in middle of pool do 6 strokes sprint no breath, #3 easy back on 25". 400 aerobic as 100 of 6 strokes polo and then 6 strokes free/50RA/50LA. 200 aerobic of 50 polo/50LA/50RA/50 breast pull with fast flutter kick. Cool Down 50 choice.PS + Aerobic Strength Drills 2450
400 every 4th length rotating: HE scull, kick, straight arm drill, backstroke. MS: 18x25 as #1 half sprint, #2 in middle of pool do 6 strokes sprint no breath, #3 easy back on 25". 400 aerobic as 100 of 6 strokes polo and then 6 strokes free/50RA/50LA. 16x25 with paddles as #1 half sprint, #2 in middle of pool 6 strokes spr no breath, #3 flag in sprint no breath, #4 easy back on 25”. 200 aerobic of 50 polo/50LA/50RA/50 breast pull with fast flutter kick. 14x25 banjo billy style of half pool sprints. 1 fast (half pool only), 1 Easy, 2 fast (half pool only), 1 E, 3F (half pool), 1E, 4F (half pool), 1 E on 35”. 200 as 50K/50free. 50 w/d choice.PS + Aerobic Strength Drills 5000
800 every 4th length rotating: HE scull, kick, straight arm drill, backstroke.
9x100 with paddles. #1 6 strokes fast off each wall, #2 50build/25ez back/25build, #3 DPS stretch it out on 1:30.
MS:
18x25 as #1 half sprint, #2 in middle of pool do 6 strokes sprint no breath, #3 easy back on 25".
600 aerobic as 100 of 6 strokes polo and then 6 strokes free/50RA/50LA x3.
16x25 with paddles as #1 half sprint, #2 in middle of pool 6 strokes spr no breath, #3 flag in sprint no breath, #4 easy back on 25”.
600 aerobic of 50 polo/50LA/50RA/50 breast pull with fast flutter kick x3.
14x25 banjo billy style of half pool sprints. 1 fast (half pool only), 1 Easy, 2 fast (half pool only), 1 E, 3F (half pool), 1E, 4F (half pool), 1 E on 35”.
600 as 50K/50free.
100 w/d choice.