Threshold 1700
Warm Up 400 every 4th length drill choice. 4x50 power rack on 15" rest Main set: On 15" rest - try to descend as intervals get shorter 400. 300. 200 with paddles. 100. Cool Down 100 ** Power rack= 4 as 12.5Fast, 3 as 25F, 2 as 37.5F, 1 as 50Fast.Threshold 2900
400 every 4th length drill choice. 10x50 power rack on 55-60. MS: On 3 red line rest. 400. 2x300. 3x200 with paddles. 4x100. 100 w/d. ** Power rack= 4 as 12.5Fast, 3 as 25F, 2 as 37.5F, 1 as 50Fast.Threshold 5400
800 every 4th length drill choice.
10x50 power rack on 50.
MS:
400 on 5:20.
2x300 on 4’.
3x200 with paddles on 2:35.
8x100, 1 on 1:40 ez, 2 on 1:20, 1 on 1:15, 1 on 1:20, 2 on 1:15, 1 ez on 1:40.
3x200 on 2:45 holding sub 2:30.
2x300 with paddles on 4’.
400 with paddles build each 100 slightly on 5:20.
100 w/d.
** Power rack= 4 as 12.5Fast, 3 as 25F, 2 as 37.5F, 1 as 50Fast.