Threshold 1300

 

Threshold 2650

450 as 100free/50choice- build free efforts through set, so that you are ready to go for MS.
6×50 descend 1-3 on 55-60.
MS: 12×150 Threshold steady even pace effort.
6 free on 3 red line rest where effort on #3 and 6 are just 2-4″ faster for the repeat.
2 IM as 25polo/fr/back/fr/breast pull with fly or flutter kick/fr on 3 red line rest.
4 with paddles with last one 2-4″ faster than the first 3.
100 w/d.

 

Threshold 5000

900 as 100free/100choice- build free efforts through set, so that you are ready to go for MS.
MS: 20×150.
8 free as 2 on 2:00, 1 on 1:55, 2 on 2:00, 1 on 1:50-55, 2 on 2′.
4 IM as 25fl/fr/bk/fr/br/fr on 2:15-30.
6 with paddles on 2, 1:55, 1:50, 1:50, 1:55, 2′.
2 IM as above.
After MS: Aerobic.
400 band + paddles every 4th back, 300 band only, 200 paddles only, 100 perfect stroke, Take 3-4 red line rest between.
100 w/d.