Threshold 1500
Warm up 500 as 100free/100 as odd lengths drill/100free/ 100 as odd lengths kick/100frees build 100 frees through set. MS: All on 15" rest. Pace yourself strong for the whole set. 4x150. 1x300. Cool Down 100Threshold 2500
500 as 100free/100 as odd lengths drill/100free/ 100 as odd lengths kick/100frees build 100 frees through set. 8x25 odd half fast/half easy, evens build on 35. MS: (1800)- All on 3 red line rest. Pace yourself strong for the whole set. 4x150. 1x300. Optional put on paddles. 4x150. 1x300.Threshold 5000
700 as 100free/100 as odd lengths drill/100free/ 100 as odd lengths kick/100free/ 100 as odd lengths back/100free- build 100 frees through set.
6x100 band+ paddles on 1:30, 25, 20.
MS: (3600)
3x300 slight NS and descend on 4:10.
2x150 on 1:55.
2x300 on 4’.
4x150 on 2’.
1x300 on 3:50!
6x150 on 2:05, 2’, 1:55 x2.
100 w/d
** 300 intervals get faster while 150 intervals get slower as you go through the set.