Speed Endurance 1400
Warm Up 4x100 as #1 and 3 25RA/25build/25LA/25fast. #2 and 4 25F/25E. MS: 12x75 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. 4x100 as #1 25RA/25build/25LA/25fast. #2 25F/25E. On 4 red line rest. MS: 12x150 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.
6x100 as #1 25RA/25build/25LA/25fast on 1:40. #2 25F/25E on 1:30. #3 threshold effort on 1:20.
MS:
16x150 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,
2x300 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!!!