Threshold 1600
warm up 300 every 4th length HEscull. MS: on 15" rest, but pay attention to the effort directions. 3x100- build slightly. 2x100 steady threshold effort. 3x100- the first two slightly faster than threshold. #3 2-3” slower than 1 and 2. 3x100 steady threshold effort with paddles 100 w/d.Threshold 2800
3x300 warm up. #1 every 4th length HEscull. #2 as 100build to strong/25drill/25 perfect stroke. #3 25F/25E, but last 50 easy. 30" stretch between. MS: on 3 red line rest, but pay attention to the effort directions. 3x100- build slightly. 2x300 steady threshold effort. 3x100- the first two slightly faster than threshold. #3 2-3” slower than 1 and 2. 3x200 steady threshold effort with paddles 100 w/d.Threshold 5100
3x400 warm up. #1 every 4th length HEscull. #2 as 100build to strong/50drill/50 perfect stroke. #3 25F/25E, but last 50 easy. 20" stretch between.
3x100 on 1:25, 1:20, 1:15.
2x300 on 4’.
3x100 as 2 on 1:15, 1 on 1:20.
1x200 on 2:40.
3x100 as 2 on 1:20, 1 on 1:15.
2x300 on 3:50! Can be w/paddles if you feel you need it.
3x100 as 2 on 1:20, 1 on 1:15.
3x400 NS and descend on 5:30 Interval easier so you can start off controlled and do this right.
100 w/d.
** A bit of a challenge interval on the 1:15’s. Let the interval determine the pace.