Threshold 1600
Warm up 600 as 200 every 4th 25 drill, 100 as 50kick/50overkick. Repeat. MS: 3x300 on 15" rest, #3 as 200IM/100free. All others free. Nothing fancy threshold effort. Cool Down 100 ** Minipower rack= #1 as 12.5F, #2 25F, #3 37.5F, #4 50F.Threshold 2600
600 as 200 every 4th 25 drill, 100 as 50kick/50overkick. Repeat. 8x50 on 50-55 with paddles. 4 minipower rack, 4 descend 1-4. MS:5x300 on 3 red line rest, #3 as 200IM/100free. All others free. Nothing fancy threshold effort. 100 w/d. ** Minipower rack= #1 as 12.5F, #2 25F, #3 37.5F, #4 50F.Threshold 5200
900 as 200 every 4th length drill, 100 as 50kick/50overkick.
12x50 on 50. 4 minipower rack, 4 w/paddles desc 1-4, 4 w/paddles minipower rack.
MS:
12x300 with # 3 and 6 and 9 as 200IM/100free on 4:20. All others on 4'.
Nothing fancy threshold effort. Last 3 can be with paddles if you want.
100 w/d.
** Minipower rack= #1 as 12.5F, #2 25F, #3 37.5F, #4 50F.