Speed Endurance 1550

Warm Up

400 every 4th length shark drill- build free effort through the w/u.

6×25 desc 1-3.

MS:

100 as 50FAST/50ez back on 15″ rest.

3×100 FAST on 35″ rest.

100 as 50FAST/50ez back on 15″ rest.

2×100 FAST on 35″ rest.

100 as 50FAST/50ez back on 15″ rest.

1×100 FAST on 35″ rest.

Cool Down

100

** Shark drill on swim handout with video!

** Intervals should allow you to be rested for next effort, but there will be a cumulative effect over the course of the workout. Adjust if need be.

Speed Endurance 2550

400 every 4th length shark drill- build free effort through the w/u.

6×25 on 40, 35, 30 desc 1-3.

MS:

2×100 as 50FAST/50ez back on 2′.

5×100 on 2:20 FAST.

2×100 as 50FAST/50ez back 2′.

4×100 on 2:20 FAST, open turn at 100 then 25 ez.

2×100 as 50FAST/50ez back on 2′.

3×100 on 2:20 FAST.

100 w/d.

** Shark drill on swim handout with video!

** Intervals should allow you to be rested for next effort, but there will be a cumulative effect over the course of the workout. Adjust if need be.

 

Speed Endurance 5100

1000 as 200 free long and strong/150as 25drill and 25free/100as 25 kick and 25free/50pickup fastER.

2 rounds of…

(4×50 minipower rack on 50.

5×100 desc 1-3 to threshold pace, hold 4&5 at 3’s pace on 1:30.)

100 easy.

MS:

2×100 as 50FAST/50ez back on 1:45.

5×100 on 2′ FAST.

2×100 as 50FAST/50ez back 1:45.

4×100 fast, open turn at 100 then 25 ez on 2’.

2×100 as 50FAST/50ez back on 1:45.

3×100 on 2′ FAST.

After MS,

300, 200, 100 with paddles on 1:25 base aerobic, sighting every 6th stroke.

100 w/d.

** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.