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.

2×300 on 3 red line rest.

3×200 with paddles negative split on 3 red line rest.

4×100 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.

9×50 desc 1-3 on 50.

50 easy.

MS: Threshold effort.

500 on 6:40.

2×400 on 5:20.

3×300 middle 100 IM on 4:10.

4×200 with paddles odds 2:45, evens 2:35.

5×100 1:25 holding sub 1:12’s.

100 w/d.