Speed Endurance 1500
warm up 300 every 4th 25 nonfree. 4x50 variable sprints on 15-20" rest. MS: 2 rounds of.... (3x100 all out on 20", 25", 30" rest respectively, 200 easy on 15-20”rest.) Cool Down None **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.Speed Endurance 2600
500 every 4th 50 nonfree. 12x50 variable sprints on 55-60. MS: 3 rounds of.... (3x100 all out on 1:50, 2', 2:10. 200 easy on 15-20”rest.) **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.Speed Endurance 5000
800 every 4th 50 nonfree.
6x100 Band+ paddles on 1:30, desc 1-3.
12x50 variable sprints on 50.
100 choice.
MS: 4 rounds of....
(4x100 all out on 1:40, 1:50, 1:50, 2'.
200 easy on 3:30.)
After MS,
500 kick no board as 50 fly kick on back fast/50surf kick.
100 w/d.
**Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.