Threshold/Sub Threshold 1500
Threshold/Sub Threshold 2500
400 every 4th 50 as 25HEScull/25rotating body kick. 4x50 minipower rack on 55-60. MS: 9x200 in sets of 3. 3 on 4 red line rest descending the effort (getting faster) by 2-5” each one. 3 on 4 red line rest where middle one is faster than the first and last. 3 on 3 red line rest fastest possible average while being controlled. 100 w/d. ** Minipower rack = #1 as 12.5fast, #2 as 50fast, #3 as 37.5fast, #4 as 50fast.Threshold/Sub Threshold 5150
600 every 4th 50 as 25HEScull/25rotating body kick.
6x100 band + paddles desc 1-3 on 1:30-40.
4x50 minipower rack on 50.
50 easy.
MS:
12x300 in sets of 3.
4:05, 4’, 3:55.
4’, 2x3:55.
4’, 3:55, 4’.
3x3:55.
100 w/d.
** If 3:55 is not enough of a challenge interval, then use 3:50!
** Minipower rack = #1 as 12.5fast, #2 as 50fast, #3 as 37.5fast, #4 as 50fast.