Speed Endurance 1300

Warm up

200 every 4th length shark/sailboat drill.

2×100 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.

1×100

4×25

2×50

1×100

2×50

4×25

1×100

Cool Down

200 very easy choice.

 

 

Speed Endurance 2500

400 every 4th length shark/sailboat drill.

5×100 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.

1×100

4×25

2×50

1×100

2×50

4×25

1×100

200 very easy choice.

4×100 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.

10×100 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.

1×100

4×25

2×50

1×100

2×50

4×25

1×100- time?

300 very easy choice.

6×100 all out, open turn to see time, 25 easy, on 2′.

200 easy.

After MS:

4×200 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.