Speed Endurance 1300
warm up 300 every 4th length HE scull, 200 every 4th length kick, 100 choice. MS: 3x100 on 30" rest all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 on 25" rest all out. 150 as 25bk/100overkick/25bk on 15-20"rest. Cool Down 100 ** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.Speed Endurance 2550
300 every 4th length HE scull, 200 every 4th length kick, 100 choice. 8x50 minipower rack on 1'. MS: 3x100 on 2:15 all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 on 1:10 all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 2x25, 2x50, 1x100, 2x50, 2x25 on 35/1:10/2:15 all out. 250 w/d easy to shake out arms, oh, and legs. ** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.Speed Endurance 5000
400 every 4th HEscull, 300 every 3rd kick, 200 every 2nd polo, 100 choice.
8x50 minipower rack on 50.
5x100 band + paddles steady on 1:30.
50 easy.
MS:
3x100 on 2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
6x50 on 1' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
3x100 on 2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
2x25, 2x50, 1x100, 2x50, 2x25 on 30/1'/2' all out.
150 as 25bk/100overkick/25bk on 15-20"rest.
After MS,
6x200 with paddles Neg Split and desc 1-3 on 2:50. Pace play!
100 w/d
** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 as 25F, #3 as 37.5fast, #4 50fast.