Speed Endurance 1300
300 every 4th shark drill, polo, or kick. 100 band only, be playful. MS: 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150 very easy your choice on 15" rest. 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150 very easy your choice on 15"rest. Cool Down 100Speed Endurance 2500
300 every 4th shark drill, polo, or kick. 100 band only, be playful. 300 every 4th shark drill, polo, or kick. MS: 5x50 all out on 1', 1:05, 1:10, 1:05, 1' 150 very easy your choice on 15" rest. 5x50 all out on 1:10, 1:05, 1', 1:05, 1:10. 150 very easy your choice on 15"rest. 4x100 all out on 2:15. After MS: 3x200 paddles, slight Neg Split (NS) on 3 red line rest aerobic.Speed Endurance 5050
600 every 4th shark drill, polo, or kick.
200 band only, be playful.
300 every 4th shark drill, polo, or kick.
8x100 band +paddles on 1:30, 25, 30, 20. 10” rest. Repeat.
50 easy.
MS:
5x50 all out on 40, 45, 50, 55, 60.
150 very easy your choice on 15" rest.
5x50 all out on 60, 55, 50, 45, 40.
150 very easy your choice on 15"rest.
4x100 all out odds on 1:40, evens on 2'.
200 very easy your choice on 15" rest.
4x100 all out on 2'.
200 very easy your choice on 15" rest.
After MS:
5x200 as #1-3 paddles and red theraband (kick against it if you have one of these), slight NS on 2:50. #4&5 as 50 polo/100 sighting every 6th/50 as 6 strokes polo and 6 strokes free on 3’?
100 w/d.