300 as 25fr/50drill, 200kick, 100 choice.
MS:
10x100 as
2 free on 35" rest all out, 2 as 50bk/50fr aerobic on 15" rest
1 free on 35" rest all out, 1 25RA/25LA/50fr on 20" rest
1 free on 35" rest all out, 1IM aerobic 20" rest.
1 free on 35" rest all out, 1 25 drill choice/25 free
Cool Down
100 choice
***Take each 100 all out one at a time. No pacing throughout the set.
Speed Endurance 2500
300 as 25fr/50drill, 200kick, 100 choice.
8x25 as 3F/1E on 30/40.
MS:
20x100.
4free on 2:15 all out, 4 as 50bk/50fr aerobic on 3 red line.
3 free on 2:!5 all out, 3 25RA/25LA/50fr on 4 red line.
2free on 2:!5 all out, 2IM on 4 red line aerobic.
1free on 2:15 all out, 1 warmdown
***Take each 100 all out one at a time. No pacing throughout the set.
Speed Endurance 5100
400 choice, 300 as 25fr/50drill, 200kick, 100 choice.
12x25 as 3F/1E on 25/30.
MS:
30x100.
5 free on 2' all out, 5IM aerobic on 1:45.
4free on 2' all out, 4bk/fr aer on 1:40.
3 free threshold pace on 1:30, 3 25RA/25LA/50fr on 1:35.
2free on 2' all out, 2IM on 1:45.
1free on 2' all out,1 ez.
After MS:
4x200 all aerobic! Odds as 100Right Arm only drill/100LeftArm, 2 50polo/50bk. Take 10-15" rest between.
***Take each 100 all out one at a time. No pacing throughout the set.
