Threshold 1350

Warm up

450 as 75free/50drill/25k.

MS: All on 20″ rest

4×200.

#1 as 50 sub threshold/150 threshold.

#2 as 50 thr/100 sub thr/50 thr.

#3 as 150 thr/50 sub thr.

#4 as steady threshold

Cool Down

100 non free choice

 

** Sub threshold means faster than threshold, so maybe 1-2″/100faster.

Threshold 2650

450 as 75free/50drill/25k.

8×50 minipower rack on 55-60.

MS:

4×450.

#1 as 150subthreshold/300threshold.

#2 as 150thr/150subthr/150thr.

#3 as 300thr/150subthr.

#4 as steady threshold

Interval? 4 red line rest.

** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast

** Sub threshold means faster than threshold, so maybe 1-2″/100faster.

 

Threshold 5100

1000 as 100free/75IM no free/50drill/25k.

8×50 minipower rack on 50.

MS:

8×450. Optional paddles 1-4.

#1 as 150subthreshold/300threshold.

#2 as 150thr/150subthr/150thr.

#3 as 300thr/150subthr.

#4 as steady thr.

#5-7 do a similar pattern as above but for subthreshold do 50fly/50bk/50br at subthr effort.

#8 as steady thr free.

Interval? 1:20/100 base for frees, 1:25 base for 5-7.

100 w/d.

** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast

** Sub threshold means faster than threshold, so maybe 1-2″/100faster.