Speed Endurance 1400

400 every 4th HE scull or back.

300 as 25 fist/25FAST/25easy or drill.

100 choice.

MS: Everything all out! It’s a broken 500. take 5″ rest per 25 segment.

50/50 (do a 50, 10″ rest, do a 50, 10″ rest)

75/25

100

25/75

50/50

Cool Down

100

 

Speed Endurance 2500

400 every 4th HE scull or back.

300 as 25 fist/25FAST/25easy or drill.

200 with paddles at threshold effort.

100 choice.

MS: Everything all out! It’s a broken 500. Do on 40”/25 base, so 40, 1:20, 2’, 2:40 for 25, 50, 75, 100

50/50

75/25

100

25/75

50/50

200 easy. 200 all out for time.

After MS, straight 600 thinking about technique. Work the turns in and out.

 

Speed Endurance 4900

500 as 75free/50overkick.

400 every 4th HE scull or back.

300 as 25 fist/25FAST/25easy or drill.

200 with paddles at threshold effort.

100 choice.

2 rounds of…

(3×100 band + paddles steady on 1:30

4×50 variable sprints on 50.

100 easy IM on 1:45).

MS: 2 rounds of…

(200 all out. 200 easy. All on 6′.

Super 500 Everything all out! It’s a broken 500 on 30″/25 base.

50/50.

75/25

100

25/75

50/50.

200 easy.)