Threshold 1400

Warm up

400 every 4th length non-free choice.

MS:

6x”150″ as …

2×150 free on 15″ rest.

3×50 on 10″ rest.

2×150 free with paddles on 15″ rest.

6×25 on 10″ rest.

Cool Down

100

Threshold 2800

400 every 4th length non-free choice.

10×50 power rack on 55-60.

MS:

6x”300″ as …

2×300 free on 3 red line rest.

3×100 on 2 red line rest.

2×300 free with paddles on 3 red line rest.

6×50 on 2 red line rest.

100 w/d.

 

Threshold 5100

1200 every 4th length non-free choice.

6×100 band + paddles dsc 1-3 on 1:30.

10×50 power rack on 50.

MS:

9x”300″ as

2 on 4:10, 4:05.

3×100 on 1:20.

2 on 4:05, 4’.

Put on paddles for the rest of the set. Take 10″ if needed.

2×150 on 2’.

2 on 4’, 3:55.

6×50 on 45, 40, 45, 35, 45,  40.

200 w/d.