Speed Endurance 2400
600 every 4th length polo or kick or choice. 4 x 75 band +paddles last 25 back on 15" rest MS: 100 all out on 40" rest 2 x 50 all out on 20" rest 4 x 25 all out on 15" rest Cool Down 200 as 25 drill/25 swim easySpeed Endurance 2400
600 every 4th length polo or kick or choice. 4x75 band +paddles last 25 back on 3 red line rest. 10x50 power rack on 50. MS: 2 rounds of... (100 all out on 2:15. 2x50 all out on 1:10. 4x25 all out on 35". 200 as 25 drill/25swim easy on 15-30"rest).Speed Endurance 5000
900 every 4th length polo or kick or choice drill.
4x125 band +paddles last 25 back on 2’
10x50 power rack on 50.
MS: 4 rounds of...
(100 all out on 2'.
2x50 all out on 1'.
4x25 all out on 30".
200 as 25 drill/25swim easy on 15-30"rest).
After MS,
5x200 odds IM, evens 50back/50polo on 3-3:15.
100 w/d