Speed Endurance 1650
Warm Up 600 as 100free/25drill/25kick. Main set: 6x50 all out on 25" rest. Take them one at a time! 150 easy on 20" rest 4x75 all out on 25" rest. 150 easy on 20" rest Cool Down 150 easySpeed Endurance 2400
600 as 100free/25drill/25kick. MS: 6x50 all out on 1:10. Take them one at a time! 150 easy on 2:45 or 4 red line rest. 4x75all out on 1:40. 150 easy on 2:45. 3x100 all out on 2:10. 150 easy on 2:45. 100, 50, 75, 50, 25 all out on 30"/25 base. 150 easy w/d.Speed Endurance 5100
300free/100kick/200free/100drill/100free/100choice- build free through set.
6x100 band + paddles on 1:35, 30, 25 desc 1-3.
9x50 desc 1-3 on 50.
50 easy.
MS:
6x50 all out on 1'. Take them one at a time!
150 easy on 2:15 (can’t be too easy!).
4x75all out on 1:20.
150 easy on 2:15.
3x100 all out on 1:45.
150 easy on 2:15.
100, 50, 75, 50, 25 all out on 30"/25 base.
150 easy on 2:15.
After MS,
4x300 aerobic on 4 red line rest. #1 w/pdls, do HEScull for half length start of each 100. #2 w/pds, do alternating press drill for half length start of each 100. Take off paddles after #2. #3 50 breast pull with hard flutter kick/50free. #4 DPS perfect stroke.
100 w/d.