Threshold 1600

Warm Up

300 every 4th length nonfree choice.

Main Set: All on 15″ rest, steady strong effort through the whole set, pace for whole set.

300 middle 100 IM.

3×100 free.

300 with paddles.

3×100 on 25″ rest, but go at least 2” faster than the first set of 100’s.

Cool Down

100

Threshold 2600

400 every 4th length nonfree choice.

3×100 #1 25F/25E, #2 IM, #3 50build/25F/25E on 4 red line rest.

MS: on 3 red line rest, steady strong effort through the whole set, pace for whole set.

300 middle 100 IM.

3×200 free.

300 with paddles.

3×200 on 5 red line rest, but go at least 3” faster than the first set of 200’s.

100 w/d.

 

Threshold 5500

600 every 4th length nonfree choice.

6×100 #1 25F/25E, #2 IM, #3 50build/25F/25E on 1:30-40.

MS:

500 middle 100 IM on 6:50.

4×200 on 2:40, 2:35, 2:40, 2:30.

600 middle 200 IM on 8:20.

4×200 on 2:50 holding sub 2:30.

700 middle 300 as 100IM/100polo/100IM on 9:50.

4×200 on 2:50, 2:40, 2:30, 2:30 with paddles. Go for it!

100 w/d.

** If this is a little long, you can do only 3×200’s instead of 4, or cut out the first 500.

** Longer repeat intervals based on 1:20/free and 1:30 for IM