Speed Endurance 1400
Warm up 600 every 4th length nonfree choice. Main Set: Super 700. All all out! Take them one at a time. Interval should give you some rest, close but not quite to 1:1 work to rest ratio. So if you come in on 20” for a sprint 25, then do these on 40”/25 base. 100. 25-75. 50-50. 100. 50-50. 75-25. 100. Cool Down 100Speed Endurance 2500
600 every 4th length nonfree choice. 3x100 band + paddles desc 1-3 on 3 red line rest. 2 x (25 spr on 40, 50 build on 55, 75 as 25F/25E/25F on 1:20, 100 build on 1:40.) MS: Super 700 on 30-40"/25 base. All all out! Take them one at a time. Interval should give you some rest, close but not quite to 1:1 work to rest ratio. So if you come in on 20” for a sprint 25, then do these on 40”/25 base. 100. 25-75. 50-50. 100. 50-50. 75-25. 100. Easy recovery 4x100 on 2:10 2', 1:50, warmdown.Speed Endurance 5000
800 every 4th length nonfree choice.
9x100 band + paddles desc 1-3 on 1:30, 1:25, 1:20.
2 x (25 sprint on 25, 50 build on 50, 75 as 25F/25E/25F on 1:05, 100 build on 1:30.)
MS:
Super 700 on 30"/25 base. All all out! Take them one at a time.
100 on 2’
25 on 30”-75 on 1:30.
50-50.
100.
50-50.
75-25.
100.
Easy recovery 4x100 on 2', 1:40, 1:30, 1:30.
Super 500 on 30"/25 base. All all out!
25-75.
50-50.
100.
50-50.
75-25.
Easy recovery 3x100 on 2', 1:45, 1:30.
Super 300 on 30”/25 base. All all out!
25-75.
50-50.
75-25.
Easy recovery 100.
400 aerobic with paddles, think of form, HE catch, finish and slow it down.
100 w/d.