Threshold 1500
Warm up 400 every 4th length sailboat drill. MS: Threshold even pace, all on 15" rest. 400. 300 slight negative split. Put on paddles for the rest of the set. 200 as 100IM/100fr 100. Cool Down 100 freeThreshold 2700
400 every 4th length sailboat drill. 6x50 odds 25F/25E, evens 6 strokes fast off each wall on 50. MS: Threshold even pace, all on 3 red line rest. 400. 2x300 slight negative split. Put on paddles for the rest of the set. 3x200 #1 as 100IM/100fr, #2 100fr/100IM, #3 50fr/100IM/50fr. 4x100. 100 w/d.Threshold 5300
800 every 4th length IM drill.
3x100 band + paddles on 1:30.
8x50 odds 25F/25E, evens 6 strokes fast off each wall on 50.
MS:
500 on 6:40.
2x400 NS on 5:20.
3x300 #1 as 100IM/200fr, #2 100fr/100IM/100fr, #3 200fr/100IM on 4:40.
Put on paddles for the rest of the set.
4x200 on 2:40, 2:35, 2:30, 2:40.
5x100 odds 1:15, evens 1:20.
100 w/d.