Threshold 1500

warm up

300 every 4th length nonfree choice.

200 with paddles where you build each 50.

MS: Steady strong threshold effort.

2×150 on 15″ rest.

200 as 100IM/100fr on 20″ rest. Keep intensity up like 150 and 100’s.

4×100 on 15″ rest with evens a smidge harder effort.

Cool Down

100

 

Threshold 2500

300 every 4th length nonfree choice.

200 with paddles where you build each 50.

4×50 minipower rack on 55.

MS: Steady strong threshold effort.

2×300 on 3 red line rest.

400 as 100IM/100fr/50polo/100fr/50polo on 4 red line rest. Keep intensity up like 300, 200’s.

4×200 on 3 red line rest with evens a smidge harder effort.

100 w/d.

** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.

 

Threshold 5150

800 every 4th nonfree choice.

3×100 band + paddles on 1:35, 1:30, 1:25.

8×50 minipower rack on 50.

50 easy.

MS:

3×300 on 4:10.

600 as 100IM/100fr/polo/fr/50RA/50LA/fr on 4 red line rest. Keep intensity up like 300, 200, 100’s.

4×200 on 2:40, 2:35, 2:40, 2:30.

600 as 100polo/100fr/200IM/100polo/100fr on 4 red line rest, keep up the intensity.

6×100 as 2 on 1:20, 1 on 1:15.

100 w/d.

** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.