Threshold 1800
Threshold 2800
400 every 4th25 nonfree choice. 6x50 band + paddles no buoy on 1' desc 1-3. 8x25 #1 6 strokes no breath fast. #2 10 strokes fast. #3 second half fast. #4 all fast on 30-40". MS: 10x200 with paddles only!!! Slight (2-4") descend 1-3, then hold 4&5 at 3's threshold pace. Interval is set after #1 and is determined as what would be 3 red line rest on #1. Let's see how close you can hold 3-5's times! Pacing practice! 100 w/d. ** If 2k with paddles is too much for you, then do the first 5 without paddles and the next 5 with paddles.Threshold 5200
600 every 4th 50 nonfree choice.
8x50 variable sprint style on 45".
MS:
4x250 on 3:25.
500 last 25 of each 100 fly on 7’ (so mean!)
3x250 on 3:20.
500 as 100fr/IM/fr/bk/fr on 7’.
** put paddles on for the rest of the set...**
2x250 on 3:15.
500 middle 100 back on 7’.
1x250 on 3:10.
100 w/d.
** Variable Sprint style= #1 25F/25E, #2 25E/25F, #3 build, #4 all fast.