Speed Endurance 1550
warm up 600 as 150free/100IM/50kick, 150free/100drill/50kick. MS: 7x125 on 15" rest as... 2x100 all out, do an open turn to see time, then swim ez 25. 1 ez 4 all out as above. Cool Down 75 ezSpeed Endurance 2800
600 as 150fr/100IM/50kick, 150fr/100dr/50k. 2x200 as 25very fast/25very easy on 3'. MS:14x125 on 2:30 as... 2x100 all out, do an open turn to see time, then swim ez 25. Do all that in 2:30 interval. 1 ez 2:30. 4 all out as above. 1 ez 2:30. 6 all out as above. 50 w/d.Speed Endurance 5100
900 as 150fr/100IM/50kick, 150fr/100dr/50k, 150fr/100choice/50easy.
3x200 as 25very fast/25very easy on 3'.
MS:23x100 (or 125 on fasts) on 2' as...
2x100 all out, do an open turn to see time, then swim ez 25 on all these 100's all out.
1 ez.
4 all out.
1 ez.
6 all out- #3 and #5 no extra 25.
1ez.
4 all out.
1ez.
2 all out.
1 ez.
After MS, 4x200 band + paddles. ODDS every 4th length back. EVENS 50 build, 100 steady, 50 build. On 3:10.
100 w/d.