Pure Speed 1600

200 every 4th length drill choice.

300 as 25back/25Ez fist/25F.

MS:

2 rounds all on 20″ rest (600 total) of…

(3×25 as 1/3 (4-6 strokes?) all out .

1×50 easy

2×25 as 2/3rds all out .

1×50 easy

1×25 all out

1×50 easy)

4×100 aerobic steady odds IM, evens 50polo/50 breast pull with hard flutter kick on 15″ rest.

Cool Down

100 wd

Pure Speed 2500

200 every 4th length drill choice.

300 as 25back/25Ez fist/25F.

MS:

2 rounds (600 total) of…

(3×25 as 1/3 (4-6 strokes?) all out on30- 35″.

1×50 easy on 1′.

2×25 as 2/3rds all out on 30-35″.

1×50 easy on 1′.

1×25 all out on 30-35″.

1×50 easy on 1′.)

3×100 band + paddles aerobic steady on 3 red line rest.

2 rounds (600) of above with paddles.

4×100 aerobic steady odds IM, evens 50polo/50 breast pull with hard flutter kick on 3 red line rest.

100 wd

 

Pure Speed 5000

600 every 4th length drill choice- what works to get you going?

300 as 25back/25Ez fist/25F.

MS:

2 rounds (600 total) of…

(3×25 as 1/3 (4-6 strokes?) all out on 25″.

1×50 easy on 50″.

2×25 as 2/3rds all out on 25″.

1×50 easy on 50″.

1×25 all out on 25″.

1×50 easy on 50″.)

6×100 band + paddles on 1:30 desc 1-3.

2 rounds (600) of above but FIST drill for all sprinting sections.

6×100 odds IM on 1:30, evens 50polo/50 breast pull with hard flutter kick on ??3 red line rest.

2 rounds (600) of above with paddles.

After MS,

5×200 with paddles, odds free on 2:45 steady, evens every 4th 25 back on 2:50.

100 w/d.