Speed Endurance 1500
warm up 100 every 4th 25 kick without board, mixing it up. 100 every 4th 25 HE scull with strong kick. 100 w/ paddles building each 100 (so every 4th 25 is fast). 100 variable sprint as: 25 half fast/half easy, 25 half ez/half Fast, 25 EZ, 25 sprint. MS: 10x50 all out on 25" rest. Boom. Simple. Go for each one! 100 easy. After MS, 500 straight with paddles as 75free/25back. Think about HE catch. Cool down noneSpeed Endurance 2500
200 every 4th 25 kick without board, mixing it up. 200 every 4th 25 HE scull with strong kick. 200 w/ paddles building each 100 (so every 4th 25 is fast). 200 variable sprint as: 25 half fast/half easy, 25 half ez/half Fast, 25 EZ, 25 sprint. MS: 10x100 all out on 2:15. Boom. Simple. Go for each one! 200 easy. After MS, 500 straight with paddles as 75free/25back. Think about HE catch.Speed Endurance 5000
400 every 4th 25 kick without board, mixing it up.
400 every 4th 25 HE scull with strong kick.
400 w/ paddles building each 100 (so every 4th 25 is fast).
400 variable sprint as:
25 half fast/half easy, 25 half ez/half Fast, 25 EZ, 25 sprint.
MS:
15x100 all out, open turn, 25ez, on 2'. Boom. Simple. Go for each one!
225 easy.
After MS, aerobic.
100IM on 1:30-200-300IM on 4:30-300-200IM on 3’-100 as...
200, 300, 100 that are not IM are as 50polo/50sighting every 6th on 1:25-30 base.
100 w/d.