600 as 150fr/100drill/50kick no board.
4x50 desc 1-4 on 55-60”.
MS: 2 rounds of…
(3x(100 all out, 10"rest, 25 all out on 30”rest.)
100 easy choice on 2:10.)
After MS,
Aerobic with paddles on 3 red line rest.
300 every 3rd length back.
200 free breathing 3-5-3-7 by 50's.
100 free DPS- distance per stroke-, stretch it out.
150 w/d.
Speed Endurance 5100
900 as 150fr/100drill/50kick no board.
4 rounds of...
(3x50 descend 1-3 on 50.
4x25 variable sprints on 25)
MS:
1x(100 all out, 10"rest, 25 all out on 2:10)
100 easy choice on 2:10.
2x(100, 10"rest, 25 on 2:10 as above)
100 easy choice on 2:10.
3x(as above)
200 easy choice on 30"rest.
4x(as above)
200 easy choice.
After MS,
2 rounds aerobic with paddles...
(300 every 3rd length back on 4:15.
200 free breathing 3-5-3-7 by 50's on 2:50.
100 free DPS- distance per stroke-, stretch it out on 1:25.)
150 w/d.
