Threshold/Sub Threshold 1350
Threshold/Sub Threshold 2500
300 as 25drill/50swim. 200 variable sprint so 25Fast/25Ez/25E/25F/50build/50sprint. 100 choice. MS: 4x100 on 2 red lines rest with effort faster than usual threshold, but not all out, ie. sub threshold 2x150 on 3 red lines rest usual threshold effort. 100 easy on 20-30”rest. Put paddles on if you have them: 300 on 3 red line threshold. 2x200 on 3 red line threshold. 3x100 on 3 red line threshold. 100 w/d. ** Main set round has a sub-threshold/challenge interval mini-set (2 red line rest and faster) and then a regular threshold effort miniset.Threshold/Sub Threshold 5200
400 every 4th 50 back.
300 as 25drill/25swim.
200 variable sprint so 25Fast/25Ez/25E/25F/50build/50sprint.
100 choice.
MS: 2 rounds of...
(4x150 on odds 1:50/evens 1:55 -sub threshold or challenge interval.
2x150 on 2’ threshold.
100 easy on 2:15.
300 on 4’- threshold for this next miniset.
2x200 on 2:40.
3x100 on 1:20.
100 easy on 2:15.)
** Each main set round has a sub-threshold/challenge interval mini-set (faster than 1:20 base) and then a regular threshold base miniset. Take those 150’s one at a time and it’s OK if it is close to touch and go.