Threshold 1550
Threshold 3000
500 as 100free/100straight arm drill/50back. 6x50 desc 1-3 on 1’. MS: 4x150 steady on 3 red line rest. 2x300 on 4 red line rest. Slight Negative Split (NS) with second half faster than first half. 4x150 steady with paddles on 3 red line rest. 1x300 fastest 300 all day! 100 easyThreshold 5100
750 as 100free/100straight arm drill/50back.
9x50 desc 1-3 on 50. 50 easy.
MS:
3x400 on 5:50. Slight descend.
4x150 on 2:20, 2:15, 2:10, 2:20.
2x400 on 5:50. Slight NS.
4x150 on 2:20, 2:10, 2:10, 2:20.
1x400- have it be the fastest all day!
150 easy