Speed Endurance 1550
warm up 300 every 3rd surf kick. 200 every 2nd FAST. 100 choice. 8x50 minipower rack on 150-20" rest MS: 4x100 all out on 15", 20", 25", and 30" rest respectively. Cool Down 150 as 25drill choice/25 easy swim **Take the fast 100's one at a time! **Minipower rack= #1 12.5fast, #2 25F, #3 37.5f, #4 50fast.Speed Endurance 2650
300 every 3rd surf kick. 200 every 2nd FAST. 100 choice. 8x50 minipower rack on 55-60”. MS: 3 rounds of... (4x100 all out on 1:45, 1:50, 1:55, 2'. 150 as 25drill choice/25 easy swim.) **Take the fast 100's one at a time! **Minipower rack= #1 12.5fast, #2 25F, #3 37.5f, #4 50fast.Speed Endurance 5100
400 every 4th scull.
300 every 3rd surf kick.
200 every 2nd FAST.
100 choice.
8x50 minipower rack on 50.
MS: 3 rounds of...
(5x100 all out on 1:40, 1:45, 1:50, 1:55, 15”rest.
200 very easy but not sloppy as 25drill choice/25 easy swim.)
** Do last round with paddles.
After MS,
5x300 aerobic. #1&2 50free/50polo. #3&4 50free/50back with paddles, #5IM. On 4:15-4:30.
100 w/d.
** minipower rack = #1 as 12.5F, #2 as 25F, #3 as 37.5F, #4 as 50F.