Threshold 1450

Warm up

600 with 300 as 50fr/25dr, 300 as 50fr/25k

Main Set:

250 on 20″ rest but a little more effort than standard threshold.

2×125 on 15″ rest threshold.

25-50-75-100 on 5″ rest!

Cool Down

100

 

Threshold 2600

600 with 300 as 50fr/25dr, 300 as 50fr/25k, 300 as 50fr/25polo.

MS: 2 rounds of…

(250 on 4 red line rests but a little more effort than standard threshold.

2×125 on 3 red line rest threshold.

25-50-75-100 on 1 red line rest!

20”extra rest.)

After MS,

8×50 as 4 minipower rack on 55-60, 4 playful stroke aerobic, 4 minipower rack.

100 w/d.

** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.

 

Threshold 5000

600 with 300 as 50fr/25dr, 300 as 50fr/25k, 300 as 50fr/25polo.

6×100 band + paddles on 1:30 slight desc 1-3.

MS: 4 rounds of…

(250 on 3:30 holding sub 3:12.

2×125 on 1:40.

25-50-75-100 on 20″/25 base.

20”extra rest.)

After MS, 100 easy perfect stroke ez.

12×50 as 4 minipower rack on 50, 4 playful stroke aerobic on 45, 4 minipower rack.

100 w/d.

** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.