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. 2x125 on 15" rest threshold. 25-50-75-100 on 5" rest! Cool Down 100Threshold 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. 2x125 on 3 red line rest threshold. 25-50-75-100 on 1 red line rest! 20”extra rest.) After MS, 8x50 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.
6x100 band + paddles on 1:30 slight desc 1-3.
MS: 4 rounds of...
(250 on 3:30 holding sub 3:12.
2x125 on 1:40.
25-50-75-100 on 20"/25 base.
20”extra rest.)
After MS, 100 easy perfect stroke ez.
12x50 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.