Speed Endurance 1200

warm up

500 every 4th length HE scull or dolphin hand drill (hand skims under/over/under the water at entry)

MS:

(Super 500! All on 10″ rest per 25.

25-75

50-50

100

50-50

75-25

200 easy mix it up.)

Cool Down

200 non-free choice

Speed Endurance 2400

500 w/u every 4th HE scull or dolphin hand drill (hand skims under/over/under the water at entry)

4×125 odds 25F/25E/50F/25E, evens 50RA/50LA/25 polo on 3-4 red line rest.

MS: 2 rounds of…

(Super 500! All on 40″/25 base.

25-75

50-50

100

50-50

75-25

200 easy mix it up.)

 

Speed Endurance 5300

900 every 4th 25 drill, back, kick.

8×125 odds 25F/25E/50F/25E on 1:45, evens 50RA/50LA/25 polo on 1:55?

MS: 3 rounds of…

(Super 500! All on 30″/25 base.

25-75

50-50

100

50-50

75-25

300 easy mix it up.)

After MS,

400 pdls on 5:20.

3×100 band+pdles on 1:30.

200 pdls on 2:40.

100 w/d.