Speed Endurance 1300
450 as 100free/25drill/25fastER fist. MS: 6x50 all out on 20" rest 200 as 25drill thinking about whipping the finish/25 free easy on 15-20" rest. 4x75 all out on 20" rest Cool Down 50 ** Chose an interval for the all outs where you get = rest to work. So if you swim a 35” for the 50, then interval is 1:10. ** Minipower rack= #1 12.5F/37.5Ez, #2 25F/25E, #3 37.5F, #4 50F.Speed Endurance 2500
450 as 100free/25drill/25fastER fist. 10x50 as 4 minipower rack, 3 desc, 2 as 25F/25E, 1 easy on 55-60”. MS: 6x50 all out on 1:10. 200 as 25drill thinking about whipping the finish/25 free easy on 3-4 red line rest. 4x75 all out on 1:40 200 as 25shark drill/25free on 3-4 red line rest. 3x100 all out on 2:15. 200 IM solid, or 200 with paddles. 50 w/d. ** Chose an interval for the all outs where you get = rest to work. So if you swim a 35” for the 50, then interval is 1:10. ** Minipower rack= #1 12.5F/37.5Ez, #2 25F/25E, #3 37.5F, #4 50F.Speed Endurance 5000
900 as 100free/25drill/25fastER fist.
6x100 band + paddles on 1:35.
10x50 as 4 minipower rack, 3 desc, 2 as 25F/25E, 1 easy on 50.
MS: 2 rounds of...
(6x50 all out on 1'.
200 as 25drill thinking about whipping the finish/25 free easy.
4x75 all out on 1:30.
200 as 25shark drill/25free.
3x100 all out on 2'.
200 IM easy.)
** Minipower rack= #1 12.5F/37.5Ez, #2 25F/25E, #3 37.5F, #4 50F.