Speed Endurance 1600
Speed Endurance 2500600 as 50free/25 drill, 50free/25 fastER x4. Build that fastER 25 through the w/u. MS: 10x100 on 3' all out. If you want to, after looking at the time on the 100 fast, take an easy 25 float. Been a while since we have done this. Take them one at a time. 100 easy. After MS, 800 straight aerobic with paddles every 4th length back.
Speed Endurance 5000
300 every 3rd High elbow Scull.
300 every 4th kick on back arms at side.
300 as 25 ez/25 medium/25fast.
300 as 50 threshold/50 drill choice.
15x100 on 2' all out. Been a while since we have done this. Take them one at a time.
200 easy choice.
After MS: Aerobic except kick on 3 red line rest.
400 paddles only breathing 3-5-3-7 by 50's.
2x300 band + paddles every 4th length back.
3x200 IM with sighting every 6th stroke for free.
4x100 kick. All hard for time on 4 red line rest.