Threshold 1300
** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.Threshold 2800
400 every 4th length high elbow scull drill or backstroke. 10x50 power rack on 50”. MS: Threshold effort. Move from one set to the next with no extra rest. 4x150 slight descend of effort (maybe 2”/repeat) on 3 red line rest. 3x200 Negative Split (second half faster than first half) on 4 red line. 4x150 even pace on 3 red line rest. 100 w/d. ** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.Threshold 5000
600 every 4th length high elbow scull drill or backstroke.
10x50 power rack on 50”.
MS: Threshold effort.
4x200 on 2:40.
6x150 on 2:05, 2’, 1:55x2.
2x400 Negative Split (second half faster than first half) on 5:30.
6x150 on 2:05, 2’, 1:55x2.
After MS,
100 easy.
12x25 as 2 fast on 25, 1 easy on 35.
100 w/d.
** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.