Speed Endurance 1400
400 every 4th HE scull or back. 300 as 25 fist/25FAST/25easy or drill. 100 choice. MS: Everything all out! It's a broken 500. take 5" rest per 25 segment. 50/50 (do a 50, 10" rest, do a 50, 10" rest) 75/25 100 25/75 50/50 Cool Down 100Speed Endurance 2500
400 every 4th HE scull or back. 300 as 25 fist/25FAST/25easy or drill. 200 with paddles at threshold effort. 100 choice. MS: Everything all out! It's a broken 500. Do on 40”/25 base, so 40, 1:20, 2’, 2:40 for 25, 50, 75, 100 50/50 75/25 100 25/75 50/50 200 easy. 200 all out for time. After MS, straight 600 thinking about technique. Work the turns in and out.Speed Endurance 4900
500 as 75free/50overkick.
400 every 4th HE scull or back.
300 as 25 fist/25FAST/25easy or drill.
200 with paddles at threshold effort.
100 choice.
2 rounds of...
(3x100 band + paddles steady on 1:30
4x50 variable sprints on 50.
100 easy IM on 1:45).
MS: 2 rounds of...
(200 all out. 200 easy. All on 6'.
Super 500 Everything all out! It's a broken 500 on 30"/25 base.
50/50.
75/25
100
25/75
50/50.
200 easy.)