Threshold 1550

Warm Up

400 as 25free/25 HEScull/25free/25 build speed x 4.

MS:

7x”150’s”… Threshold effort. Build the efforts of the odds through the set slightly.

#1 on 15″ rest.

#2 as 3×50 on 10″ rest with middle 100 a bit (1-3”) faster.

#3 on 15″ rest.

#4 as 3×50 on 10″ rest with odd 100’s a bit faster.

#5 on 15″ rest.

#6 as 3×50 on 10″ rest desc by 2”.

#7 on 15″ rest.

Cool Down

100

Threshold 2500

400 as 25free/25 HEScull/25free/25 build speed x 4.

MS:

7x”300’s”… Threshold effort. Build the efforts of the odds through the set slightly.

#1 on 3 red line rest.

#2 as 3×100 on 2 red line rest with middle 100 a bit (1-3”) faster.

#3 on 3 red line rest.

#4 as 3×100 on 2 red line rest with odd 100’s a bit faster.

#5 on 3 red line rest.

#6 as 3×100 on 2 red line rest desc by 2”.

#7 on 3 red line rest.

100 w/d.

 

Threshold 5100

600 every 4th length sailboat drill or HE scull.

10×50 desc 1-4, 5-7, 8-9, #10 easy on 50.

MS:

13x”300’s”

Odds straight on 4:10, 4:05, 4, 3:55, 3:50, 3:55, 4, evens as 3×100 in this pattern:

#2, 4  and 12 as 1:15, 1:20, 1:15.

#6, 8, 10 as 1:20, 1:15, 1:20.

100 w/d.