400 every 4th length nonfree choice.
2x200 as 25FAST/25 easy fist drill on 20"rest.
50 easy.
MS: Threshold. No extra rest set to set!
2x300 even pace on 4 red line rest.
3x200 slight negative split on 3 red line rest.
4x100 with paddles desc 1-3, then hold 3's pace for #4 on 3 red line rest.
100 w/d.
Threshold 5350
600 every 4th length nonfree choice.
2x200 as 25FAST/25 easy fist on 3'.
50 easy.
MS: Threshold.
6x300 on 4:05, 4', 3:55. Repeat. 30"extra rest.
8x200 on 2:45, 2:40, 2:35, 2:40. Repeat. 30" extra rest.
10x100 all on 1:30, ODDS IM just make the interval, EVENS holding under your threshold pace, but not all out.
100 w/d.
