** Start out NS and descend easy in order to get faster through the set.
**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
Threshold 2700
400 as 100fr/50dr/50build fist free.
4x50 variable sprints on 50.
MS: Do on 3-4 red line rest.
400 Negative split and descend 1-3 through set.
4x100
400 NS and descend
4x100 last 25 back
400 NS and descend
100 w/d.
** Start out NS and descend easy in order to get faster through the set.
**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
Threshold 5100
800 as 100fr/50dr/50build fist free.
8x100 band + paddles #3 and 6 faster on 1:30.
8x50 variable sprints on 50.
MS:
600 Negative split and descend 1-3 through set on 8:20.
6x100 odds 1:20, evens 1:15.
600 NS and descend on 8:10
4x150 as 100fr/50bk on 2:10.
600 NS and descend on 8'.
100 w/d.
** Start out NS and descend easy in order to get faster through the set.
**Var spr= #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.
