400 every 4th length nonfree.
MS: 2 rounds of threshold steady strong effort on 3 red line rest.
(300.
2x200.
3x100 descend effort but not to all out.
20” rest before next round.)
**Option to do last round with paddles.
100 w/d.
Threshold 5400
800 every 4th length nonfree.
10x50 power rack on 50.
MS: 4 rounds of...
(300 on 4’.
2x200 on 2:35.
3x100 on 1:25, 20, 15.
Optional 20” rest before next round.)
* Do last 1-2 rounds with paddles.
100 w/d.
** Power rack = 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast.
