Speed Endurance / 1250 - 1450m

Distance: 1250 -1450m Warm Up: 200m on :30 RT as (Fins Optional) *100m Choice (no kick) *100m Kick Main: 4 x 50m Kick on :20 RI *1 x 70% RPE *1 x 15m Fast, 35m Smooth *1 x 80% RPE *1 x 20m Fast, 30m Smooth 1 x 200m Free as *50m Smooth *50m Build x 2 *50m Smooth *Hold same Stroke Count per 50 OR 2 x 100m Free on :20 RT as *25m Smooth *25m Build *Hold same Stroke Count per 25 4 x 75m Pull *PB & PD. Sn Opt. *1 x 130 - 140 HR *1 x First 10m of each 25m Fast! *1 x 130 - 140 HR *1 x First & Last 15m Fast! 50m TGR 1 - 2 Rounds *1 x 25m @ 95% on :15 - 25 RT *1 x 50m @ 90% Speed / Min Strokes on :20 - 30 RT *1 x 25m @ 100% (Try no breath last 10m) *100 EZ between rounds Cool Down 200m as *50m Kick *50m Swim