Threshold 1500
Warm up 400 w/u as 25free/25drill/25free/25 build or faster free. MS: Threshold effort. 400 on 20" rest. 300 on 15" rest. 200 with paddles negative split on 15" rest. 100 faster than normal threshold by 2" on 15" rest. Cool Down 100 w/d.Threshold 2500
400 w/u as 25free/25drill/25free/25 build or faster free. MS: Threshold effort. 400 on 4 red line rest. 2x300 on 3 red line rest. 3x200 with paddles negative split on 3 red line rest. 4x100 odds faster by 2”, evens threshold on 3 red line rest. 100 w/d.Threshold 5000
900 as 150free/100IM/50kick, 150 with some drills/100 rev IM/50kick, 150build each 50free/100IM/50back.
9x50 desc 1-3 on 50.
50 easy.
MS: Threshold effort.
500 on 6:40.
2x400 on 5:20.
3x300 middle 100 IM on 4:10.
4x200 with paddles odds 2:45, evens 2:35.
5x100 1:25 holding sub 1:12's.
100 w/d.