Threshold 1550

warm up

400 every 4th length high elbow scull drill or backstroke.

MS: Threshold effort on 15″ rest.

3×100- build into the set

3×75 slight descend by 2” each one.

2×150 Negative Split (second half faster than first half).

3×75 slight descend.

Cool Down

100 choice

Threshold 2600

400 every 4th length high elbow scull drill or backstroke.

MS: Threshold effort on 3 red line rest.

3×200- build into the set

3×150 slight descend by 2” each one.

2×300 Negative Split (second half faster than first half).

3×150 slight descend.

100 w/d.

 

Threshold 5000

600 every 4th length high elbow scull drill or backstroke.

10×50 power rack on 50”.

MS: Threshold effort.

4×200 on 2:35.

6×150 on 2:05, 2’, 1:55×2.

2×400 Negative Split (second half faster than first half) on 5:20.

6×150 on 2’, 1:55, 2′, 1:50, 2′, 1:45!

After MS,

100 easy.

12×25 as 2 fast on 25, 1 easy on 35.

100 w/d.