** Take these 100’s all out one at a time! No pacing for the whole workout.
** Adjust 100’s interval as needed. You should get at least 30” rest.
Speed Endurance 2600
300 every 3rd length teeter totter, 200 every 2nd length faster, 100 threshold.
Warmup set:
3x50 desc 1-3 on 55-60”.
4x25 variable sprints on 30-40”. #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint
50 easy.
MS:
6x100 all out, open turn in order to look at the clock and see your time, easy 25 on 2:30.
100 choice easy.
6x100 all out, open turn, easy 25 on 2:30.
100 choice easy.
** Take these 100’s all out one at a time! No pacing for the whole workout.
** Adjust 100’s interval as needed. You should get at least 30” rest.
Speed Endurance 5000
400 every 4th length scull, 300 every 3rd length teeter totter, 200 every 2nd length faster, 100 threshold.
2 rounds of...
(3x50 desc 1-3 on 50.
4x25 variable sprints on 30. #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint)
100 easy.
MS:
6x100 all out, open turn to see the clock and your time, easy 25 on 2’.
200 choice easy.
5x100 all out, open turn, easy 25 on 2’
200 choice easy.
4x100 all out, open turn, easy 25 on 2’.
125 choice easy.
After MS, aerobic strength fun:
4x100 band + paddles on 1:30 steady.
3x200 as 25fl/polo/bk/polo/br/etc.... on 3:10.
100 w/d.
** Take these 100’s all out one at a time! No pacing for the whole workout.
