Threshold 1600
warm up 300 every other 50 as 25 drill/25kick. Main set: 12x100 All on 15" rest 2 free, 1 IM. 3 paddles slight descend of effort. 2 free, 1 IM 3 paddles slight descend of effort. cool down 100 ** For IM you can do 50 polo/back/breast pull with flutter kick/free. You can also do 2x100IM in a row, instead of a 50 polo at the start!Threshold 2800
400 every 4th 50 as 25 drill/25kick. MS: 12x200 All on 3 red line rest. 2 free, 1 IM. 3 paddles slight descend of effort. 2 free, 1 IM 3 paddles slight descend of effort. 100 w/d. ** For IM you can do 50 polo/back/breast pull with flutter kick/free. You can also do 2x100IM in a row, instead of a 50 polo at the start!Threshold 5100
800 every 4th 50 as 25 drill/25kick.
6x100 band + paddles on 1:35 desc 1-3.
MS:
12x300 .
2 on 4:00, 1 IM on 4:45.
3 on 4:05, 4:00, 3:55.
1 IM on 4:45, 1 free 4’, 1 as 100fr/50bk on 4:30.
3 on 4:00, 3:55, 3:50.with paddles.
100 w/d.
** Interval = 1:20/100free base, 1:35/100 non-free base.