Pure Speed 1500
Warm up 300 as every 4th length HEscull, shark drill, kick. 200 as 25really fast/25 really easy. MS: 2 rounds of... ("Super 300" all out on 10" rest per 25. 25-75, 50-50, 75-25. 200 easy as 50 fly or polo/back/drill choice/free. Go on next 0, 15, 30, or 45 of the clock after at least 10" rest.) Cool Down None!Pure Speed 2600
600 as every 4th length HEscull, shark drill, kick. 200 as 25really fast/25 really easy. 6x50 band + pddles on 1'. MS: 3 rounds of... ("Super 300" all out on 40"/25 base interval. 25-75, 50-50, 75-25. 200 easy as 50 flop/back/drill choice/free. Go on next 0, 15, 30, or 45 after at least 10" rest.)Pure Speed 5100
1200 as every 4th length HEscull, shark drill, kick.
300 as 25really fast/25 really easy/25fist.
12x100 as 6 band + pdles on 1:30, 6 pdls only desc 1-3 only to strong on 1:25.
200 as 25really fast/25 really easy.
100 easy.
MS: 4 rounds of...
("Super 300" all out on 30"/25 base interval.
25-75, 50-50, 75-25.
200 easy as 50 flop/back/drill choice/free. Go on next 0, 15, 30, or 45 after at least 10" rest.)