Threshold and Sub-Threshold 1450
Threshold and Sub-Threshold 2500
400 every 4th length nonfree choice. 6x50 descend 1-3, 4-6 on 55-60. 50 easy. MS: 2x300 on 3 red line rest, threshold effort. 50 ez on 1-1:30. 3x200 on 2 red lines rest at a slightly harder effort than threshold, called sub threshold. 1x200 on 3 red lines rest back at threshold. After MS, 250 kicking with a board as 25Fast/25 steady. 100 w/d. ** minipower rack = #1 as 12.5fast, #2 as 25fast, #3 as 37.5fast, #4 as 50fast.Threshold and Sub-Threshold 5000
800 every 4th length nonfree choice.
4x50 minipower rack. All 50’s below on 50.
3x50 descend.
2x50 as 25F/25Ez fist.
1x50 easy.
MS: 2 rounds of...
(3x300 on 4' Threshold.
50 ez on 1'.
3x200 on 2:30-35 sub threshold- challenge interval, could be touch and go.
1x200 on 2:40 threshold.
50 ez on 1'.)
100 w/d.
** minipower rack = #1 as 12.5fast, #2 as 25fast, #3 as 37.5fast, #4 as 50fast.