Threshold 1500
Warm Up 400 every 4th 50 as 25overkick/25HE scull. MS: Threshold- steady strong pace for the whole set. No extra rest between sets! 5x100 on 15" rest. 500 as 100fr/100IM last 100 pick up pace just slightly Cool Down 100Threshold 2500
400 every 4th 50 as 25overkick/25HE scull. 8x25 odds 6 strokes fast off the wall, evens build to fast on 30-35”. MS: Threshold- steady strong pace for the whole set. No extra rest between sets! 6x100 on 3 red line rest. 600 as 100fr/100IM on 4 red line rest. 6x100 on 3 red line rest. 100 w/d.Threshold 5300
800 every 4th 50 as 25overkick/25scull.
10x50 desc to fast, 1-4, 5-7, 8-9, #10 easy on 50.
MS:
9x100 odds 1:20, evens 1:15.
600 as 100fr/100IM on 8:30.
9x100 as 2 on 1:15, 1 on 1:25.
600 as 100fr/50 breast pull with hard flutter kick on 8:15.
9x100 as 3 on 1:15, 3 on 1:20 or 1:25, 3 on 1:15.
100 w/d.
** Challenge interval with 1:15 base!