200 as 12.5 teeter totter/37.5free.
200 as 12.5 roll body kick/37.5free.
200 as 12.5 polo/12.5free.
2 rounds of...
(4x25 as #1 6 strokes fast, #2 10 strokes fast, #3 all fast, #4 all easy on 30".
3x50 desc 1-3 to strong on 55-60".)
MS:
4x100 all out on 2:15.
100 easy on 2:30.
3x100 all out on 2:15.
100 easy on 2:30.
2x100 all out on 2:15.
100 easy on 2:30.
1x100 all out on 2:15.
200 perfect stroke w/d.
** Note, if you are not swimming the all outs faster than 1:30, then do the all out 100's on 2:30. Feel free to get more rest on the 100 easys between. Take these one at a time, not pacing for the set!!!
Speed Endurance 4850
300 every 4th length High elbow Scull.
200 band only.
300 every 2nd length fast.
5x100 desc 1-3 to threshold pace only, hold 4&5 on 1:30.
50 easy.
MS:
4x100 all out on 2'.
100 easy on 2'.
3x100 all out on 2'.
100 easy on 2'.
2x100 all out on 2'.
100 easy on 2'.
1x100 all out on 2'.
100 easy.
** NOTE: if you are slower than 1:15's for your all out, then add 10" to the all out interval. Feel free to make easy 100 2:30 also.
After MS, 3 rounds of...
(4x100 band + paddles on 1:35.
300 aerobic drill focus.)
Round #1 the first 25 of each 100 get out of the pool, lay on the deck with arm pits on the edge, and hands/forearms in the water. Hands scull back and forth along the wall, then press the forearms against the wall for 5-10". Get in and swim, feeling that HECatch.
Round #2: 1st length of every 75 as body roll, head attached to the shoulders.
Round #3: half length polo/half length free, pressing down chest during transition from polo to free.
