Speed Endurance 1750
warm up 500 as 75free/25drill/25kick. 3x200 odds 25F/25E, evens 6 strokes fast off each wall MS: 150 all out broken 10" @ 100. Open turn, 50 easy all on 20" rest. 125 all out broken 10"@75. Open turn, 25 easy all on 20" rest. 100 all out. Open turn, 25 easy all on 20" rest. 75 all out. Cool Down 200 easy free every 3rd 25 drill choiceSpeed Endurance 2500
500 as 75free/25drill/25kick. 3x200 odds 25F/25E, evens 6 strokes fast off each wall on 3’. MS: 2 rounds of... (150 all out broken 10" @ 100. Open turn, 50 easy all on 3:30. 125 all out broken 10"@75. Open turn, 25 easy all on 3’. 100 all out. Open turn, 25 easy all on 2:15. 75 all out. 200 easy free every 3rd 25 drill choice.)Speed Endurance 5000
900 as 100free/50drill/100free/50kick.
6x200 odds 25F/25E, evens 6 strokes fast off each wall on 3’.
Speed Endurance 1600
MS: 3 rounds of...
(150 all out broken 10" @ 100. Open turn, 50 easy all on 3:15.
125 all out broken 10"@75. Open turn, 25 easy all on 2:45.
100 all out. Open turn, 25 easy all on 2'.
75 all out.
300 easy free every 3rd 25 drill choice.)
After MS, 500 aerobic as 50 overkick/50 free easy.