Daily Swim Workout #212: Speed Endurance

Speed Endurance 1600

Warm up:

600 as 150free/100drill/50k, 150 build/100IM/50k.

MS: 3 rounds of…

(100 all out, 20″rest, 50 all out, 15″ rest, 25 all out, 10″rest, 25 all out.

Get total broken 200 time!

100 very easy on 50″ rest)

Cool Down

100 non free choice

Speed Endurance 2600

600 as 150free/100drill/50k, 150 build/100IM/50k.

4×100 as odds 25F/25E/50build. Evens 50F/50bk ez on 4 red line rest.

MS: 3 rounds of…

(100 all out, 20″rest, 50 all out, 15″ rest, 25 all out, 10″rest, 25 all out.

Get total broken 200 time!

100 very easy on 2:30)

150 easy as 25fist/25drill/25swim easy.

10×50 all out as 4 on 1:10, 3 on 1:05, 2 on 1’, 1 on 55.

50 w/d.

 

Speed Endurance 5100

900 as 150free/100drill/50k, 150 build/100IM/50k, 150 NS/100 choice/50ez.

9×100 as #1 25F/25E/50build. #2 as 50F/50bk ez, #3 perfect stroke DPS on 1:30.

MS: 5 rounds of…

(100 all out, 15″rest, 50 all out, 10″ rest, 25 all out, 5″rest, 25 all out.

Get total broken 200 time!

100 very easy on 2)

300 as 25fist/25drill/25swim easy.

10×50 all out as 4 on 1′, 3 on 55, 2 on 50, 1 on 45.

300IM easy as 25drill/25swim/25kick each stroke.

After MS,

3×200 band + paddles as 75fr/25bk on 3’-3:15 aerobic.

100 w/d.

 

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