Speed Endurance 1500
400 every 4th length IM order (drill the fly) x2. MS: All on 40" rest 2 rounds of... (100 all out 75 all out on 50 all out 100 all out 25 all out 200 easy.) ** Do second round with paddles.Speed Endurance 2550
400 every 4th length IM order (drill the fly) x2. 5x100 as #1 25F/25E, #2-4 desc to subthreshold but not all out, #5 back easy on 4 red line rest. MS: 3 rounds of... (100 all out on 2:10. 75 all out on 1:40. 50 all out on 1' 100 all out on 2:10. 25 all out on 30". 200 easy on 4' +.) ** Do second round with paddles.Speed Endurance 5000
800 every 4th length IM order (drill the fly) x2.
10x100 as #1 25F/25E on 1:30, #2-4 desc to subthreshold but not all out on 1:30, #5 back easy on 2'. Do the next 5 with paddles.
MS:
4 rounds of...
(100 all out on 2'.
75 all out on 1:30.
50 all out on 1'.
100 all out on 2'.
25 all out on 30'.
200 easy on 3:30.)
After MS:
Finish up 1000 aerobic 100polo/100back/100polo (sorry!)/IM/polo/back/polo/IM/polo/free warmdown. Can be done some or all with paddles.