Speed Endurance 1300
Warm up 200 every 4th length shark/sailboat drill. 2x100 as #1 25F/25E Main Set: Take the all outs one at a time, no pacing for the set. Chose an interval that leaves you ready to attack the next repeat, close to 1:1 work to rest ratio, but not quite. 1x100 4x25 2x50 1x100 2x50 4x25 1x100 Cool Down 200 very easy choice.Speed Endurance 2500
400 every 4th length shark/sailboat drill. 5x100 as #1 25F/25E, #2-4 desc to subthreshold but not all out, #5 IM easy on 4 red line rest. MS: All out on 1-1:10/50 base. 1x100 4x25 2x50 1x100 2x50 4x25 1x100 200 very easy choice. 4x100 all out, open turn to see time, 25 easy, on 2:15-30 Finish up 300 aerobic 50back/50polo (sorry!)/fist/polo/back/free. ** Take the all outs one at a time, no pacing for the set. Chose an interval that leaves you ready to attack the next repeat, close to 1:1 work to rest ratio, but not quite.Speed Endurance 5000
800 every 4th length IM order (drill the fly) x2.
10x100 as #1 25F/25E on 1:30, #2-4 desc to subthreshold but not all out on 1:30, #5 IM easy on 1:40.
MS: All out on 1'/50 base.
1x100
4x25
2x50
1x100
2x50
4x25
1x100- time?
300 very easy choice.
6x100 all out, open turn to see time, 25 easy, on 2'.
200 easy.
After MS:
4x200 aerobic with paddles or fingertip paddles. #1 50bk/150fr, #2 50fr/50bk/100fr, #3 100fr/50bk/50fr, #4 150fr/50bk on 2:50.
Finish up 600 aerobic 100back/100polo (sorry!)/IM/polo/back/free.