Pure Speed 1400
400 every 4th 50 polo drill MS: 18x50. ** NOTE: for this set, on a 50 all out, you ONLY sprint the middle 25, so half length in and out of the turn. 8 every 4th all out on 10" rest 6 every 3rd all out on 15" rest 4 every 2nd all out on 20" rest Cool Down 100Pure Speed 2700
400 every 4th 50 polo. 400 as 100IM/50RA/50LA. MS: 36x50. ** NOTE: for this set, on a 50 all out, you ONLY sprint the middle 25, so half length in and out of the turn. 16 on 50 every 4th all out. 12 on 55 every 3rd all out. 8 on 1’ every 2nd all out. 100 w/d.Pure Speed 5000
800 every 4th 50 polo.
600 every 3rd 50 fast breast pull with hard flutter kick.
400 as 100IM/50RA/50LA.
200 as 25F/25E.
100 easy.
MS: 40x50.
** NOTE: for this set, on a 50 all out, you ONLY sprint the middle 25, so half length in and out of the turn.
16 on 45 every 4th all out (see note above).
12 on 50 every 3rd all out.
8 on 55 every 2nd all out.
4 on 1’ all all out!
After MS:
400 with paddles odd lengths streamline at least 1/3 the way, even lengths surf kick.
400 kick as 100 board fast/100 back steady.
100 w/d.