Speed Endurance 1200
warm up 500 every 4th length HE scull or dolphin hand drill (hand skims under/over/under the water at entry) MS: (Super 500! All on 10" rest per 25. 25-75 50-50 100 50-50 75-25 200 easy mix it up.) Cool Down 200 non-free choiceSpeed Endurance 2400
500 w/u every 4th HE scull or dolphin hand drill (hand skims under/over/under the water at entry) 4x125 odds 25F/25E/50F/25E, evens 50RA/50LA/25 polo on 3-4 red line rest. MS: 2 rounds of... (Super 500! All on 40"/25 base. 25-75 50-50 100 50-50 75-25 200 easy mix it up.)Speed Endurance 5300
900 every 4th 25 drill, back, kick.
8x125 odds 25F/25E/50F/25E on 1:45, evens 50RA/50LA/25 polo on 1:55?
MS: 3 rounds of...
(Super 500! All on 30"/25 base.
25-75
50-50
100
50-50
75-25
300 easy mix it up.)
After MS,
400 pdls on 5:20.
3x100 band+pdles on 1:30.
200 pdls on 2:40.
100 w/d.