Speed Endurance 1450
Warm up 200 as 50free/25 HEScull/50free/25 shark drill x2. 8x50 minipower rack MS: 3x100 all out (45" to 1 minute rest) 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 all out on 30" rest Cool Down 100 ** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.Speed Endurance 2600
450 as 50free/25 HEScull/50free/25 shark drill x2. 8x50 minipower rack on 1’. MS: 3x100 on 2:15 all out (make sure you are getting at least 45” rest, but closer to 1’) 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 on 1:10 all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 3x100 on 2:15 all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 2x50, 1x100, 2x50, on 1:10/2:15 all out. 100 w/d. ** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.Speed Endurance + Kick Focus 5000
400 every 4th HEscull, 300 every 3rd kick, 200 every 2nd polo, 100 choice.
12x50 minipower rack on 50.
3x100 band + paddles steady on 1:30.
50 easy.
MS:
3x100 on 2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
6x50 on 1' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
3x100 on 2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
2x25, 2x50, 1x100, 2x50, 2x25 on 30/1'/2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
After MS, kick focus, no rest btwn.
400 as 50board flutter fast/50 fly kick on back steady.
300 as 25 surf kick/25 side kick.
200 as 50 board flutter fast/50 back kick steady.
100 with board for time.
250 w/d easy to shake out arms, oh, and legs.
** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.