Threshold 1200
Warm Up 500 as 150 every 3rd length drill/100 build free, 150 every 3rd length kick/100 build free. Main Set: All steady threshold effort 300 on 15" rest. 6x50 on 5-9”rest. Cool Down 100Threshold 2400
500 as 150 every 3rd length drill/100 build free, 150 every 3rd length kick/100 build free. MS: 3 rounds of… steady threshold effort. (1x300 on 3 red line rest. 6x50 on 2 red line rest (5-9”rest).) 100 w/d.Threshold 5300
1200 as 300 every 3rd length drill/100 build free, 300 every 3rd length kick/100 build free, 300 every 3rd length fast/100 build free.
MS:
3x300 on 4’, 4’, 4:15 (holding 5-10” faster than the first 2).
8x50 on 40.
3x300 on 3:55, 4, 4:05.
8x75 on 1'.
Put on paddles.
3x300 on 4’ desc slightly.
4x100 on 1:20.
100 w/d.