Speed Endurance 1450
200 every 4th length kick revving it up. 100 as 6 strokes polo/6free. 100 as 6 strokes SA/6 strokes free. 6x50 band + paddles on 15" rest descend 1-3. MS: 2 rounds of... (150 all out + 25 easy on 30" rest 100 all out + 25 easy on 25" rest 50 all out on 20" rest) Cool Down 150 easy as 25drill/25swimSpeed Endurance 2500
200 every 4th length kick revving it up. 100 as 6 strokes polo/6free. 100 as 6 strokes SA/6 strokes free. 6x50 band + paddles on 3 red line rest descend 1-3. 6x50 free as #1 25F/25E, #2 fast, #3 easy. MS: 3 rounds of... (150 all out + 25 easy on 3:30. 100 all out + 25 easy on 2:30. 50 all out on 1'. 150 easy as 25drill/25swim on 3-4 red line rest.)Speed Endurance 4650
400 every 4th length kick revving it up.
200 as 6 strokes polo/6 strokes free.
200 as 6 strokes Straight arm drill/6 strokes free.
6x100 band + paddles on 1:30, 25, 20 descend.
4x200 as odds 25F/25E/25F/25E/50Fast/50easy on 3', evens threshold effort on 2:40.
50 easy.
MS: 3 rounds of...
(200 all out + 50 easy on 4'.
150 all out + 25 easy on 3'.
100 all out +25 easy on 2'.
50 all out on 1'.
200 easy as 25drill/25swim on 3-4 red line rest.)