400 every 4th length nonfree choice.
300 as 25 fist ez/25 build/25fast!
MS: All on 3 red line rest threshold effort.
2x250 free.
2x125 Slight descend by 2".
500 as 100fr/IM/fr/back/fr on 4 red line rest.
2x250 with paddles.
100 w/d.
Threshold 5000
600 every 4th length nonfree choice.
300 as 25 fist ez/25 build/25fast!
MS:
3x250 on 3:20.
6x125 Slight descend by 1-2" from 1-3 on 1:45.
500 as 100fr/IM/fr/back/fr on 4 red line rest.
3x250 with paddles on 3:20.
6x125 last 25fly or polo (sorry!) on 1:45.
500 as 100IM/fr/polo/fr/IM.
100 w/d.
