Threshold 1500
Warm Up 200 every 4th length high elbow scull drill or backstroke. Main Set: Threshold effort on 15" rest. 3 x 200- build into the set 3 x 150 slight descend by 2” each one. Cool Down 100 freeThreshold 2600
400 every 4th length high elbow scull drill or backstroke. MS: Threshold effort on 3 red line rest. 3x200- build into the set 3x150 slight descend by 2” each one. 2x300 Negative Split (second half faster than first half). 3x150 slight descend. 100 w/d.Threshold 5000
600 every 4th length high elbow scull drill or backstroke.
10x50 power rack on 50”.
MS: Threshold effort.
4x200 on 2:35.
6x150 on 2:05, 2’, 1:55x2.
2x400 Negative Split (second half faster than first half) on 5:20.
6x150 on 2’, 1:55, 2', 1:50, 2', 1:45!
After MS,
100 easy.
12x25 as 2 fast on 25, 1 easy on 35.
100 w/d.