Speed Endurance 1400

300 as 25fr/50drill, 200kick, 100 choice.

MS:

10×100 as

2 free on 35″ rest all out, 2 as 50bk/50fr aerobic on 15″ rest

1 free on 35″ rest all out, 1 25RA/25LA/50fr on 20″ rest

1 free on 35″ rest all out, 1IM aerobic 20″ rest.

1 free on 35″ rest all out, 1 25 drill choice/25 free

Cool Down

100 choice

***Take each 100 all out one at a time. No pacing throughout the set.

Speed Endurance 2500

300 as 25fr/50drill, 200kick, 100 choice.

8×25 as 3F/1E on 30/40.

MS:

20×100.

4free on 2:15 all out, 4 as 50bk/50fr aerobic on 3 red line.

3 free on 2:!5 all out, 3 25RA/25LA/50fr on 4 red line.

2free on 2:!5 all out, 2IM on 4 red line aerobic.

1free on 2:15 all out, 1 warmdown

***Take each 100 all out one at a time. No pacing throughout the set.

 

Speed Endurance 5100

400 choice, 300 as 25fr/50drill, 200kick, 100 choice.

12×25 as 3F/1E on 25/30.

MS:

30×100.

5 free on 2′ all out, 5IM aerobic on 1:45.

4free on 2′ all out, 4bk/fr aer on 1:40.

3 free threshold pace on 1:30, 3 25RA/25LA/50fr on 1:35.

2free on 2′ all out, 2IM on 1:45.

1free on 2′ all out,1 ez.

After MS:

4×200 all aerobic! Odds as 100Right Arm only drill/100LeftArm, 2 50polo/50bk. Take 10-15″ rest between.

***Take each 100 all out one at a time. No pacing throughout the set.