Speed Endurance 1550
300 as every 4th full body roll kick (lead from the hips, head stiff attached to spine); polo (look at entry); teeter totter. 6x50 as 3 desc, 2 as 6 strokes fast off the wall, 1 easy. MS: 150 all out, 50 easy, on 30" rest 3x50 on 20" rest 100 easy on 45" rest 100 all out on 40" rest 4x25 all out on 15" rest 100 easy on 45" rest 50 all out on 20" rest 2x25 all out on 15" rest Cool Down 100 easySpeed Endurance 2500
600 as every 4th full body roll kick (lead from the hips, head stiff attached to spine); polo (look at entry); teeter totter. 10x50 as 4 minipower rack, 3 desc, 2 as 6 strokes fast off the wall, 1 easy on 55. MS: 150 all out, 50 easy, on 3'. 3x50 on 1' all out. 100 easy on 2:15. 100 all out on 2'. 4x25 all out on 30". 100 easy on 2:15. 50 all out on 1'. 2x25 all out on 30". 100 easy on 2:15 After MS, 600 choice aerobic, slow it down, do some technique work. Focus on the head, where the hand entering and breath happen close to the same time and then the head is back to neutral before hand enters the water after breath. Stiff neck. Long neck. Car wreck neck. Press your back on wall to engage lower abs before you push off.Speed Endurance 5000
900 as every 4th full body roll kick (lead from the hips, head stiff attached to spine); polo (look at entry); teeter totter.
6x100 band + paddles on 1:30 desc 1-3.
10x50 as 4 minipower rack, 3 desc, 2 as 6 strokes fast off the wall, 1 easy on 50.
MS (1400):
200 all out, 50 easy, on 4'.
4x50 on 1' all out.
100 easy on 1:45.
150 all out, 50 easy, on 3'.
3x50 on 1' all out.
100 easy on 1:45.
100 all out on 2'.
4x25 all out on 30".
100 easy on 1:45.
50 all out on 1'.
2x25 all out on 30".
100 easy on 1:45.
After MS,
600 choice aerobic, slow it down, do some technique work. Focus on the head, where the hand entering and breath happen close to the same time and then the head is back to neutral before hand enters the water after breath. Stiff neck. Long neck. Car wreck neck. Press your back on wall to engage lower abs before you push off.
Finish with 8x125 free, aerobic, but thinking about 1 technique thing each one, on 1:50-2’.