Daily Swim Workout #233: Speed Endurance

1250 Speed Endurance

400 every 4th 50 as 25 HEScull/25 choice drill. MS: 3 rounds of... (100 all out. 15"rest. 50 all out, open turn, easy 25 back on 1:30.) 100 Easy Cool Down 300 steady with paddles.

2500 Speed Endurance

400 every 4th 50 as 25 HEScull/25 choice drill. 10x50 power rack on 55-60” MS: 3 rounds of... (100 all out. 15"rest. 50 all out, open turn, easy 25 back on 1:30.) 100 perfect stroke easy. 3 rounds of above. 100 perfect stroke easy. 1 round of above. After MS, 300 steady with paddles. ** Power rack = 4 as 12.fast, 3 as 25fast, 2 as 37.5f, 1 as 50f.

4900 Speed Endurance

800 every 4th 50 as 25 HEScull/25 choice drill.

10x50 power rack on 50".

MS:

4 rounds of...

(100 all out. 10"rest.

50 all out, open turn, easy 25 back on 1:15.)

200 perfect stroke easy.

3 rounds of above.

150 perfect stroke easy.

2 rounds of above.

100 perfect stroke easy.

1 round of above.

50 easy.

After MS,

6x200 band + paddles steady on 3’ or 3 red line rest.

150 w/d.

** Power rack = 4 as 12.fast, 3 as 25fast, 2 as 37.5f, 1 as 50f.

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