Threshold 1400
Threshold 2500
600 as 150 as 25Straight arm drill/25free. 100 as 25scull or teeter totter/25free. 50 as build free x 2. 6x50 as 3 desc, 3 25Fast/25Ez on 55-60" MS: 10x150 2 steady threshold pace on 3 red line rest. 2 a bit more effort than threshold but on 4 red line rest! Keep repeating until you get to 10. 100 w/d.Threshold 5000
900 as 150 as 25Straight arm drill/25free. 100 as 25scull or teeter totter/25free. 50 as build free x3.
12x50 as 3 desc, 3 25F/25E on 50"
MS: 12x250
3 on 3:55. 1 on 4:10.
2 on 3:55. 2 on 4:05.
1 on 3:55. 3 on 4’.
After MS, 5x100 band + paddles on 1:30.
** MS intervals are 5” under your usual threshold pace (ie 3:55 vs. 4’) for the 3-2-1. Intervals for 1-2-3 are 10”above, 5”above, at threshold. Get it?