Threshold 1400
Warm up 400 every 4th length non-free choice. MS: 6x"150" as … 2x150 free on 15" rest. 3x50 on 10" rest. 2x150 free with paddles on 15" rest. 6x25 on 10" rest. Cool Down 100Threshold 2800
400 every 4th length non-free choice. 10x50 power rack on 55-60. MS: 6x"300" as … 2x300 free on 3 red line rest. 3x100 on 2 red line rest. 2x300 free with paddles on 3 red line rest. 6x50 on 2 red line rest. 100 w/d.Threshold 5100
1200 every 4th length non-free choice.
6x100 band + paddles dsc 1-3 on 1:30.
10x50 power rack on 50.
MS:
9x"300" as
2 on 4:10, 4:05.
3x100 on 1:20.
2 on 4:05, 4’.
Put on paddles for the rest of the set. Take 10" if needed.
2x150 on 2’.
2 on 4’, 3:55.
6x50 on 45, 40, 45, 35, 45, 40.
200 w/d.