Threshold 1450
warm up 400 every 4th 50 as 25HEscull/25 rotating kick. MS: All on 20" rest 250 As 50free/IM/free/polo/free. 2x125 middle 75 a bit faster. 4x50 Desc by 1-2”. 250 with paddles. As 25free/25back/25free/25 free breathing every 5th. Cool Down 100 choiceThreshold 3000
400 every 4th 50 as 25HEscull/25 rotating kick. 10x50 power rack on 55-60. MS: 500 As 100fr/IM/fr/polo/fr. 2x250 middle 50 a bit faster. 4x125 Desc by 1-2”. 500 with paddles. As 25fr/25bk/25fr/25 fr breathing every 5th. 100 w/d.Threshold 5000
800 every 4th 50 as 25HEscull/25 rotating kick.
10x50 power rack on 50.
MS (3500)
500 As 100fr/IM/fr/polo/fr on 7:30.
2x250 middle 50 a bit faster on 3:20.
4x125 Desc on 1:45.
2x250 flast 50 a bit faster on 3:20.
500 with paddles. As 25fr/25bk/25fr/25 fr breathing every 5th on 7:15.
2x250 paddles last 50 FAST on 3:20.
4x125 Ascend by 2" each on 1:50.
200 w/d.