Threshold 1800

 

 

Threshold 2800

400 every 4th25  nonfree choice.

6×50 band + paddles no buoy on 1′ desc 1-3.

8×25 #1 6 strokes no breath fast. #2 10 strokes fast. #3 second half fast. #4 all fast on 30-40″.

MS:

10×200 with paddles only!!! Slight (2-4″) descend 1-3, then hold 4&5 at 3’s threshold pace. Interval is set after #1 and is determined as what would be 3 red line rest on #1. Let’s see how close you can hold 3-5’s times! Pacing practice!

100 w/d.

** If 2k with paddles is too much for you, then do the first 5 without paddles and the next 5 with paddles.

 

Threshold 5200

600 every 4th 50 nonfree choice.

8×50 variable sprint style on 45″.

MS:

4×250 on 3:25.

500 last 25 of each 100 fly on 7’ (so mean!)

3×250 on 3:20.

500 as 100fr/IM/fr/bk/fr on 7’.

** put paddles on for the rest of the set…**

2×250 on 3:15.

500 middle 100 back on 7’.

1×250 on 3:10.

100 w/d.

** Variable Sprint style= #1 25F/25E, #2 25E/25F, #3 build, #4 all fast.