Speed Endurance 1400

Warm Up

4×100 as #1 and 3 25RA/25build/25LA/25fast. #2 and 4 25F/25E.

MS:

12×75 on an interval that gives 15-20” rest.

#1 25 FAST, open turn to see time, 50 easy.

#2 50 FAST, open turn, 25 easy.

#3 75 FAST.

#4 150 easy, middle 50 back.

100 w/d.

** FAST= FAST!!! All out!!!

Speed Endurance 2900

600 as 150free/100drill/50kick.

4×100 as #1 25RA/25build/25LA/25fast. #2 25F/25E. On 4 red line rest.

MS:

12×150 on an interval that gives 15-20” rest.

#1 50FAST, open turn to see time, 100 easy.

#2 100FAST, open turn, 50easy.

#3 150 FAST.

#4 150 easy, middle 50 back.

100 w/d.

** FAST= FAST!!! All out!!!

 

Speed Endurance 4800

600 as 150free/100drill/50kick.

6×100 as #1 25RA/25build/25LA/25fast on 1:40. #2 25F/25E on 1:30. #3 threshold effort on 1:20.

MS:

16×150 on 2:15.

#1 50FAST, open turn to see time, 100 easy.

#2 100FAST, open turn, 50easy.

#3 150 FAST.

#4 150 easy, middle 50 back.

After MS,

2×300 with paddles aerobic but slight NS, every 4th length back, on 4:10.

8x50kick ODDS side kick steady, evens with board fast on 3 red line.

150 w/d.

** FAST= FAST!!! All out!!!