** Take these all out 100’s one at a time. No pacing for the set, but OK to pace for each 100.
Speed Endurance 2700
600 as 150free/100drill/50 kick on sidex2.
MS: 4 rounds of...
(100 all out, open turn see time, 25 easy on 3’.
100 all out, 10"rest, 50 all out, on 3’.
50 very easy float on 1:30.)
After MS,
6x150 aerobic on 4 red line rest as:
3 as drill: 25HEscull/25fr/full body roll/fr/SA/fr- see handout for all of these.
3 as aerobic with paddles every 3rd length back.
100 w/d.
** Take these all out 100’s one at a time. No pacing for the set, but OK to pace for each 100.
Speed Endurance 5000
900 as 150free/100drill/50fly kick on back.
9x50 desc 1-3 on 50.
MS: 6 rounds of...
(100 all out, open turn see time, 25 easy on 2'.
100 all out, 10"rest, 50 all out, on 2'.
50 very easy float on 1:30.)
After MS,
100 easy perfect stroke.
8x150 aerobic on 3 red line rest as:
odds IM (25fl/fr/bk/fr/br/fr)
evens drill: 25HEscull/fr/full body roll/fr/SA/fr.
4x150 aerobic with paddles (band optional) every 3rd length back on 3 red line rest.
100 w/d.
** Take these all out 100’s one at a time. No pacing for the set, but OK to pace for each 100.
