Speed Endurance 1400
warm up 500 as 75free/25 drill/25 build. MS: 100 all out, 15"rest, 50 all out, 10" rest, 25 all out, 5"rest, 25 all out. Get total broken 200 time with taking the rest out. 100 very easy on 20" rest 10x50 all out as 4 on 25" rest, 3 on 20" rest, 2 on 15" rest, 1 on 10" rest. Take them one at a time. No pacing for the set! Burn baby burn. Cool Down 100Speed Endurance 2700
500 as 75free/25 drill/25 build. 3x125 #1 as 25RA/25LA/25build/50fast. #2 as 12.5F/12.5E/25F/25E/50fast, #3 as perfect stroke aerobic on 4 red line rest. 25easy back MS: 4 rounds of... (100 all out, 15"rest, 50 all out, 10" rest, 25 all out, 5"rest, 25 all out. Get total broken 200 time with taking the rest out. 100 very easy on 4 red line rest.) 10x50 all out as 4 on 1:10, 3 on 1:05, 2 on 1', 1 on 55. Take them one at a time. No pacing for the set! Burn baby burn. 100 w/d.Speed Endurance 4750
400 swim every 4th length drill. 300 with paddles every 3rd length scull. 200 kick no board as 25fastER/25solid.100 build to strong.
9x125 #1 as 25RA/25LA/25build/50fast. #2 as 12.5F/12.5E/25F/25E/50fast, #3 as perfect stroke aerobic on 1:50.
25easy back.
MS: 15x100 all out as.....
2x100 all out, open turn to see time, 25 easy on 2'.
1x100 broken 10" at the 50 all out on 2'.
2x100 as above.
1x100 broken 10" at the 75 all out on 2'.
2x100 as above.
1x100 broken 10" at the 25 all out on 2'.
300 intermission easy- mix it up your choice.
2x100 as above.
1x100 broken 10" at the 50 all out on 2'.
2x100 as above.
1x100 broken 5" at each 25 all out on 2'.
100 w/d.
** RA/LA= right arm only drill, in attachment.