Short Speed Endurance 1400 **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint. Speed Endurance 2500 500 every 4th 25 nonfree, so either drill, kick, or stroke. 8x50 variable sprints on 55-60”. MS: 3 rounds of.... (4x100 all out on 30”rest (#1), 40”rest (after #2), 50”rest, 1’ rest. 100 easy on 30”rest.) After MS, 200 perfect stroke technique. **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint. Speed Endurance 5000 800 every 4th 50 nonfree. 6x100 Band+ paddles on 1:40, desc 1-3. 8x50 variable sprints on 50. 100 choice. MS: 4 rounds of.... (4x100 all out on 1:40, 1:50, 1:50, 2'. 200 easy on 3:30.) After MS, 600 as 200IM/50polo/50LA/50polo/50RA/reverse200IM. 100 w/d. **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.
