400 every 4th length choice nonfree.
8x25 variable sprints on 30.
MS: ** 150's on 4 red line rest, 75's on 3 red line rest or better yet, pick an interval after the first few repeats!!!
1x150
4x75 25fr/SA/fr.
2x150.
3x75 25fr/SA/fr.
3x150.
2x75 25fr/SA/fr
4x150 paddles.
1x75 w/d.
**variable sprints= #1 half fast/half easy, #2 half easy/half fast, #3 EASY (not build), #4 FAST.
** 75's are 25 free/25 straight arm drill/25 free.
Threshold 5000
800 every 4th length choice.
8x25 variable sprints on 25.
MS:
1x250 on 3:20.
4x150 fl/fr/bk/fr/br/fr on 2:15-2:30.
2x250 on 3:20.
3x150 as 100IM/50polo on 2:15-2:30.
3x250 on 3:25, 3:20, 3:15.
2x150 as 50fly/bk/free on 2:15-2:30.
4x250 paddles on 3:15
1x150 IM choice on 2:15-2:30.
**variable sprints= #1 half fast/half easy, #2 half easy/half fast, #3 EASY (not build), #4 FAST.
