Threshold 1600
Warm Up 200 every 4th length nonfree choice. 4x50 minipower rack on 55. Main Set: Steady strong threshold effort. 300 on 15" rest. 400 as 100IM/100fr/50polo/100fr/50polo on 20" rest. Keep intensity up like 300, 200's. 2x 200 on 15" rest with evens a smidge harder effort. Cool Down 100 ** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.Threshold 2500
300 every 4th length nonfree choice. 200 with paddles where you build each 50. 4x50 minipower rack on 55. MS: Steady strong threshold effort. 2x300 on 3 red line rest. 400 as 100IM/100fr/50polo/100fr/50polo on 4 red line rest. Keep intensity up like 300, 200's. 4x200 on 3 red line rest with evens a smidge harder effort. 100 w/d. ** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.Threshold 5150
800 every 4th nonfree choice.
3x100 band + paddles on 1:35, 1:30, 1:25.
8x50 minipower rack on 50.
50 easy.
MS:
3x300 on 4:10.
600 as 100IM/100fr/polo/fr/50RA/50LA/fr on 4 red line rest. Keep intensity up like 300, 200, 100's.
4x200 on 2:40, 2:35, 2:40, 2:30.
600 as 100polo/100fr/200IM/100polo/100fr on 4 red line rest, keep up the intensity.
6x100 as 2 on 1:20, 1 on 1:15.
100 w/d.
** Minipower rack=#1 12.5Fast/37.5Ez, #2 25F/25E, #3 37.5F/12.5E, #4 50F.