Threshold 1500
warm up 400 every 4th choice. Main set: 12x50 with paddles on 10" rest (short rest interval!). 400 as 50polo/free/RA/fr/LA/fr/polo/fr on 20" rest. cool down 100 freeThreshold 2900
400 every 4th choice. 400 with paddles as 75free/25 alternating press/75free/25HEScull. MS: 12x50 with paddles on 50 (short rest interval!). 400 as 50polo/free/RA/fr/LA/fr/polo/fr on 4 red line rest. 12x50 with paddles on 50. 400 free build each 100 only to strong on 6:20. 100 w/d.Threshold 5100
400 every 4th choice.
400 with paddles as 75free/25 alternating press/75free/25HEScull.
200 as 25F/25E.
MS:
16x50 with paddles on 40.
800 as 100polo/free/RA/fr/LA/fr/polo/fr on 4 red line rest.
12x50 with paddles on 40.
600 free build each 100 only to strong on 8:20.
8x50 on 40.
400 NS on 5:20.
4x50 on 40.
200 sub 2:30.
100 w/d.