Aerobic Strength + Pure Speed 1350

100 25 free/25 choice

100 as 25RA/25LA.

100 build to strong.

MS:

6 x 25 every 3rd all out on 15″ rest

100 as 100RA/100LA with paddles on 15″ rest. Think about HE catch, finish, hip snap.

6×50 every 3rd all out on 10-20″ rest (go with your gut on the rest)

100 as 50 breast pull fast with a fast flutter kick/25polo/25 free easy on 15″ rest. Arm burner!

4×75 with paddles sprinting 6 strokes fast off each wall on 20″ rest

Cool Down

100

Aerobic Strength + Pure Speed 2500

300 every 3rd surf kick.

200 as 25RA/25LA.

100 build to strong.

MS:

12×25 every 3rd all out on 30-35.

200 as 100RA/100LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap.

12×50 every 3rd all out on 50-1′.

200 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner!

8×75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:20-1:30

100 w/d

 

Aerobic Strength + Pure Speed 5000

400 every 4th HE scull.

300 every 3rd surf kick.

200 as 25RA/25LA.

100 build to strong.

MS:

500 with paddles building to strong only each 100 individually (so every 4th length is strong) on 7:15.

12×25 every 3rd all out on 25.

5×100 on 1:25 holding sub 1:18.

500 as 200RA/100free/200LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap.

12×50 every 3rd all out on 45.

5×100 odds 1:20, evens 1:25 or all 1:20.

500 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner!

12×75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:10.

100 w/d