Speed Endurance 1300
300 as 150free build through set/100IM kick/50sailboat. MS: 3x100 on 30" rest all out. 2x200 odds all out on 30" rest, evens easy free on 1' rest. 4x50 odds all out on 10" rest, evens easy on 25" rest Cool Down 100 easy.Speed Endurance 2600
300 as 150free build through set/100IM kick/50sailboat. 300 with paddles every 3rd fast. MS: (2300) 3x100 on 2' all out. 4x200 odds all out on 3’, evens easy free on 4’. 16x50 odds all out on 45, evens easy on 1'. 100 easy.Speed Endurance 5000
900 as:
150free build through set/100IM kick/50sailboat.
300 with band only every 4th back.
300 with paddles every 3rd fast.
10x50 power rack on 50.
MS: (3500)
3x100 on 2' all out.
4x200 odds all out on 2:40, evens easy free on 3:40.
300 all out on 4'.
300 easy free on 5:30.
16x50 odds all out on 40, evens easy on 1'.
100 easy.