Threshold 1500

Warm Up

400 every 4th 50 as 25drill/25kick

2×100 as 25FAST/25ez fist

Main Set

All on 15″ rest.

3×200 with paddles.

2×100 IM.

Cool Down

100

Threshold 2500

400 every 4th 50 as 25drill/25kick.

2×200 as 25FAST/25ez fist on 4 red line rest.

MS: All on 3 red line rest.

3×200 with paddles.

2×100 IM.

3×200 every 4th length back with paddles.

2×100 as 50polo/50back.

100 w/d.

 

Threshold 5000

600 every 4th 50 as 25drill/25kick.

2×200 on 3’ as 25FAST/25ez fist.

MS:

3×300 on 4’ with paddles.

4×100 IM on 1:30-40.

3×300 every 4th length back on 4:30 with paddles.

4×100 as 50polo/50back on 1:30-40.

3×300 on 4’, 3:55, 3:50.

4×100 IM on 1:30-40.

100 w/d.