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. 3x100 free. 300 with paddles. 3x100 on 25" rest, but go at least 2” faster than the first set of 100’s. Cool Down 100Threshold 2600
400 every 4th length nonfree choice. 3x100 #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. 3x200 free. 300 with paddles. 3x200 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.
6x100 #1 25F/25E, #2 IM, #3 50build/25F/25E on 1:30-40.
MS:
500 middle 100 IM on 6:50.
4x200 on 2:40, 2:35, 2:40, 2:30.
600 middle 200 IM on 8:20.
4x200 on 2:50 holding sub 2:30.
700 middle 300 as 100IM/100polo/100IM on 9:50.
4x200 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 3x200’s instead of 4, or cut out the first 500.
** Longer repeat intervals based on 1:20/free and 1:30 for IM