400 every 4th 50 nonfree choice.
MS: Threshold effort.
2x300 on 4 red line rest.
6x150 slight descend from 1-3, 4-6 on 3 red line rest.
2x300 with paddles on 4 red line rest.
100 w/d.
Threshold 5000
600 every 4th 50 nonfree choice.
6x100 as 3 desc, 3 as 50fast/50easy on 1:40.
MS:
3x300 on 4:30.
6x150 on 2:15, 2:10, 2:05x2.
2x300 on 4:25.
4x150 on 2:10- can put paddles on for the rest of the set.
1x300 o 4:20.
2x150 on 2:05-10.
200 w/d.
