Speed Endurance / 2500 - 2700m

Distance: 2500 -2700m Warm Up: 2 x 250m on :30 RT as (Fins Optional) *100m Choice *100m Kick *50m Single Arm Free Main: 6 x 50m Kick on :20 RI *1 x 70% RPE *1 x 15m Fast, 35m Smooth *1 x 25m Smooth, 15m Fast, 10m Easy *1 x 80% RPE *1 x 20m Fast, 30m Smooth *1 x 25m Fast, 25m Smooth 50m Easy 2 x 200m Free on :30 RT *50m Smooth *50m Build *50m Smooth *50m Build 50m Easy 6 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! *1 x 130 - 140 HR *1 x First & Last 25m Fast! 100m TGR 2 - 3 Rounds *1 x 25m @ 95% on :15 RT *1 x 50m @ 90% Speed / Min Strokes on :20 RT *1 x 25m @ 100% (No breath last 10m) *100m EZ Cool Down 300m as *75m Kick *75m Swim