300 as 150free/100IM/50kick
3x50 odds 25F/25E
MS:
100 all out on 20" rest
100 easy 20" rest
3x50 all out on 15" rest
100 easy on 20" rest
2 x 75 all out on 15" rest
50 easy on 20" rest
100 all out
Cool Down
100
Speed Endurance 2500
600 as 150free/100IM/50k, 150free/100polo/50easy. Build 150's through the set.
6x50 odds 25F/25E, evens descend on 55-60.
MS:
200 all out. 100 easy.
6x50 all out on 1:05.
100 easy on4 red line.
150 all out. 100 easy.
4x75 all out on 1:40.
100 easy on4 red line.
2x100 all out on 2:15.
100 w/d
Speed Endurance 5000
900 as 150free/100IM/50k, 150 free/100drill/50back, 150free/100polo/50easy. Build 150's through the set.
2 rounds of...
(4x100 odds 50RA/50LA, evens 6 strokes straight arm/6strokesfree/6 polo/6 free on 1:45.
6x50 odds 25F/25E, evens descend on 50.
50 easy on 1'.)
MS:
200 all out. 200 easy, all on 5:30.
6x50 all out on 1'.
100 easy on 2'.
150 all out. 150 easy, all on 5’.
4x75 all out on 1:30.
100 easy on 2'.
5x100 all out on 2'.
400 easy- long w/d, but you'll need it. Mix it up, but also focus on perfect freestyle.
