Daily Swim Workout #222: Speed Endurance

Speed Endurance 1550

warm up

300 every 3rd surf kick.

200 every 2nd FAST.

100 choice.

8×50 minipower rack on 150-20″ rest

MS:

4×100 all out on 15″, 20″, 25″, and 30″ rest respectively.

Cool Down

150 as 25drill choice/25 easy swim

**Take the fast 100’s one at a time!

**Minipower rack= #1 12.5fast, #2 25F, #3 37.5f, #4 50fast.

Speed Endurance 2650

300 every 3rd surf kick.

200 every 2nd FAST.

100 choice.

8×50 minipower rack on 55-60”.

MS: 3 rounds of…

(4×100 all out on 1:45, 1:50, 1:55, 2′.

150 as 25drill choice/25 easy swim.)

**Take the fast 100’s one at a time!

**Minipower rack= #1 12.5fast, #2 25F, #3 37.5f, #4 50fast.

 

Speed Endurance 5100

400 every 4th scull.

300 every 3rd surf kick.

200 every 2nd FAST.

100 choice.

8×50 minipower rack on 50.

MS: 3 rounds of…

(5×100 all out on 1:40, 1:45, 1:50, 1:55, 15”rest.

200 very easy but not sloppy as 25drill choice/25 easy swim.)

** Do last round with paddles.

After MS,

5×300 aerobic. #1&2 50free/50polo. #3&4 50free/50back with paddles, #5IM. On 4:15-4:30.

100 w/d.

** minipower rack = #1 as 12.5F, #2 as 25F, #3 as 37.5F, #4 as 50F.

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