Speed Endurance 1550
Warm Up 400 every 4th length shark drill- build free effort through the w/u. 6x25 desc 1-3. MS: 100 as 50FAST/50ez back on 15" rest. 3x100 FAST on 35" rest. 100 as 50FAST/50ez back on 15" rest. 2x100 FAST on 35" rest. 100 as 50FAST/50ez back on 15" rest. 1x100 FAST on 35" rest. Cool Down 100 ** Shark drill on swim handout with video! ** Intervals should allow you to be rested for next effort, but there will be a cumulative effect over the course of the workout. Adjust if need be.Speed Endurance 2550
400 every 4th length shark drill- build free effort through the w/u. 6x25 on 40, 35, 30 desc 1-3. MS: 2x100 as 50FAST/50ez back on 2'. 5x100 on 2:20 FAST. 2x100 as 50FAST/50ez back 2'. 4x100 on 2:20 FAST, open turn at 100 then 25 ez. 2x100 as 50FAST/50ez back on 2'. 3x100 on 2:20 FAST. 100 w/d. ** Shark drill on swim handout with video! ** Intervals should allow you to be rested for next effort, but there will be a cumulative effect over the course of the workout. Adjust if need be.Speed Endurance 5100
1000 as 200 free long and strong/150as 25drill and 25free/100as 25 kick and 25free/50pickup fastER.
2 rounds of...
(4x50 minipower rack on 50.
5x100 desc 1-3 to threshold pace, hold 4&5 at 3's pace on 1:30.)
100 easy.
MS:
2x100 as 50FAST/50ez back on 1:45.
5x100 on 2' FAST.
2x100 as 50FAST/50ez back 1:45.
4x100 fast, open turn at 100 then 25 ez on 2’.
2x100 as 50FAST/50ez back on 1:45.
3x100 on 2' FAST.
After MS,
300, 200, 100 with paddles on 1:25 base aerobic, sighting every 6th stroke.
100 w/d.
** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.