Threshold 1700
Warm Up 500 as 100free/75drill/50fist/25kick. 8x25 variable sprints on 35. MS: All Steady Threshold Effort 500 on 20" rest see below. 250 on 30" rest. 200 Cool Down 50 easy back *On the 500, you should sight for the length every 4th length, then 3rd, then 2nd, then 1st = 10 lengths then repeat. So length 4, 7, 9, 10, 14, 17, 19, 20. ** Variable sprints #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Threshold 2700
500 as 100free/75drill/50fist/25kick. 8x25 variable sprints on 35. MS: 2 rounds of... (500 on 4 red line rest see below. 250 on 3:20. 200 on 2:35. 50 easy back on 1:30 recovery.) *On the 500, you have something special every 4th length, then 3rd, then 2nd, then 1st = 10 lengths then repeat. So length 4, 7, 9, 10, 14, 17, 19, 20. On round #1 the special is sighting. Rd #2 after you push off the wall, then surge slightly for the length. Keeping the mind engaged on the 500! ** Variable sprints #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Threshold 5200
1000 as 100free/75drill/50fist/25kick.
9x100 band + paddles desc 1-3 on 1:30, 1:25, 1:20.
8x25 variable sprints on 25.
50 easy.
MS: 3 rounds of...
(500 on 7’- see below.
250 on 3:20.
200 on 2:35.
150 on 1:55.
100 IM on 1:40-2’ recovery.)
*On the 500, you have something special every 4th length, then 3rd, then 2nd, then 1st = 10 lengths then repeat. So length 4, 7, 9, 10, 14, 17, 19, 20. On round #1 the special is sighting. Rd #2 after you push off the wall, then surge slightly for the length. Rd #3 kick harder. Keeping the mind engaged on the 500!
After MS, 400 solid kick choice.
w/d 50.
** Variable sprints #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.