Threshold 1500

warm up

400 every 4th choice.

Main set:

12×50 with paddles on 10″ rest (short rest interval!).

400 as 50polo/free/RA/fr/LA/fr/polo/fr on 20″ rest.

cool down

100 free

Threshold 2900

400 every 4th choice.

400 with paddles as 75free/25 alternating press/75free/25HEScull.

MS:

12×50 with paddles on 50 (short rest interval!).

400 as 50polo/free/RA/fr/LA/fr/polo/fr on 4 red line rest.

12×50 with paddles on 50.

400 free build each 100 only to strong on 6:20.

100 w/d.

 

Threshold 5100

400 every 4th choice.

400 with paddles as 75free/25 alternating press/75free/25HEScull.

200 as 25F/25E.

MS:

16×50 with paddles on 40.

800 as 100polo/free/RA/fr/LA/fr/polo/fr on 4 red line rest.

12×50 with paddles on 40.

600 free build each 100 only to strong on 8:20.

8×50 on 40.

400 NS on 5:20.

4×50 on 40.

200 sub 2:30.

100 w/d.