Speed Endurance 1300
warm up 300 choice warm up MS: 4 x (100 swim on 30" rest FAST!! 50 easy on 1') 4 x (50 swim on 20" rest FAST!! 25 easy on :30) Cool Down 100Speed Endurance 2600
300 choice warm up 4x125 as 50 Drill/75 Build on 3 red line rest. MS: 4 x (100 swim on 1:40 FAST!! 50 easy on 1') 4 x (50 swim on 1:00 FAST!! 25 easy on :30) 200 pull easy. 4 x (100 swim on 1:40 FAST!! 50 easy on 1') 100 w/dSpeed Endurance 5250
800 choice warm up
8x125 on 2-2:10 (50 Drill/75 Build)
3x100 Kick on 3 red line as 25 FAST/25 easy, no board.
8x50 minipower rack on 50.
100 easy on 2'.
MS:
5 x (100 swim on 1:30 FAST!! 50 easy on 1')
6 x (50 swim on 50” FAST!! 25 easy on :30)
600 pull easy.
3 x (100 swim on 1:30 FAST!! 50 easy on 1')
4 x (50 swim on 50” FAST!! 25 easy on :30)
200 IM drill w/d
** Minipower rack= #1 12.5F/37.5E, #2 25F/25E, #3 37.5F/12.5E, #4 50F