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 3x50 on 10" rest with middle 100 a bit (1-3”) faster. #3 on 15" rest. #4 as 3x50 on 10" rest with odd 100’s a bit faster. #5 on 15" rest. #6 as 3x50 on 10" rest desc by 2”. #7 on 15" rest. Cool Down 100Threshold 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 3x100 on 2 red line rest with middle 100 a bit (1-3”) faster. #3 on 3 red line rest. #4 as 3x100 on 2 red line rest with odd 100’s a bit faster. #5 on 3 red line rest. #6 as 3x100 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.
10x50 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 3x100 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.