Speed Endurance 1300

300 as 150free/100IM/50kick

3×50 odds 25F/25E

MS:

100 all out on 20″ rest

100 easy 20″ rest

3×50 all out on 15″ rest

100 easy on 20″ rest

2 x 75 all out on 15″ rest

50 easy on 20″ rest

100 all out

Cool Down

100

Speed Endurance 2500

600 as 150free/100IM/50k, 150free/100polo/50easy. Build 150’s through the set.

6×50 odds 25F/25E, evens descend on 55-60.

MS:

200 all out. 100 easy.

6×50 all out on 1:05.

100 easy on4 red line.

150 all out. 100 easy.

4×75 all out on 1:40.

100 easy on4 red line.

2×100 all out on 2:15.

100 w/d

 

Speed Endurance 5000

900 as 150free/100IM/50k, 150 free/100drill/50back, 150free/100polo/50easy. Build 150’s through the set.

2 rounds of…

(4×100 odds 50RA/50LA, evens 6 strokes straight arm/6strokesfree/6 polo/6 free on 1:45.

6×50 odds 25F/25E, evens descend on 50.

50 easy on 1′.)

MS:

200 all out. 200 easy, all on 5:30.

6×50 all out on 1′.

100 easy on 2′.

150 all out. 150 easy, all on 5’.

4×75 all out on 1:30.

100 easy on 2′.

5×100 all out on 2′.

400 easy- long w/d, but you’ll need it. Mix it up, but also focus on perfect freestyle.