Threshold 1550
warm up 200 every 4th HE scull. 200 fist with 6 strokes fast off each wall! 200 as 25F/25E. MS: Threshold effort on 15-20" rest. 1x250- bit easier. 3x150- a bit faster challenge! 5x50 on 5", 10", 5", 10", 5" rest Cool Down 100Threshold 2600
200 every 4th HE scull. 200 fist with 6 strokes fast off each wall! 200 as 25F/25E. MS: 2 rounds of... threshold effort on 3-4 red line rest. (1x250- bit easier. 3x150- a bit faster challenge! 5x50 on 1 red line, 2 red line, 1 red line, 2 red line, 1 red line rest!) Do the second round with paddles perhaps. 100 w/d.Threshold 5000
300 every 4th HE scull.
200 fist with 6 strokes fast off each wall!
300 every 4th surf kick.
200 as 25F/25E.
9x100 band + paddles on 1:35 desc 1-3 slightly.
100 choice.
MS: 3 rounds of...
(1x250 on 3:45- bit easier.
3x150 on 1:55- challenge!
5x50 on 40, 50, 45, 50, 40)
Do the last round with paddles.
150 w/d.