Threshold 1550

500 choice, mix up drills and speeds to get ready for this…

MS: Threshold – do all on 15″ rest.

250.

200 Negative split by about 3″.

150 as 100IM/50polo.

3×100.

Cool Down

3×50 warm down perfect stroke

**Neg split (NS) means the second half is faster than the first half by 3″, so maybe 1:18, 1:15 per 100, as an example.

** IM- individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast pull with a fly or flutter kick for breast

Threshold 2500

500 choice, mix up drills and speeds to get ready for this…

MS: Threshold (2k)- do all on 3 red line rest.

2×250.

3×200 Negative split by about 3″.

3×150 as 100IM/50polo.

3×100.

3×50 warm down perfect stroke on 1′.

**Neg split (NS) means the second half is faster than the first half by 3″, so maybe 1:18, 1:15 per 100, as an example.

** IM- individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast pull with a fly or flutter kick for breast

 

Threshold 5000

900 as 200 as every 4th length scull, 150 as every 3rd length kick, 100 as every 2nd fastER fist drill x2.

WU set: 2 rounds of…

(4×50 minipower rack.

3×100 IM descend effort on 1:30-40.)

MS: Where am I set! Do you get the pattern?

2×250 on 3:20.

2×50 on 40.

2×200 NS by 3″ on 2:45.

2×100 on 1:15.

4×150 as 100IM/50polo on 2:20-30.

Put on paddles.

2×100 on 1:15.

2×200 on 2:45 every 4th 25 back.

2×50 on 40.

2×250 on 3:20.

100 w/d.

** minipower rack = 1 each of 12.5fast, 25fast, 37.5fast, 50fast.

**Neg split (NS) means the second half is faster than the first half by 3″, so maybe 1:18, 1:15 per 100, as an example.