400 w/u choice- mix it up drills, strokes, kick, pull.
MS:
7x100 on interval that gives about 12-17"rest, fastest possible average.
600 paddles only aerobic on 4 red line rest.
5x100 on above interval, fastest possible average.
2x200 paddles only aerobic on 4 red line rest.
100 w/d.
*** Fastest possible average on 100's= you pace for the 100's so they are not all out but faster than threshold feel for sure. Other distance repeats (pulling ones) just make the interval and turn them aerobic
Threshold 5500
1000 w/u choice- mix it up drills, strokes, kick, pull.
MS:
9x100 on 1:25 fastest possible average.
4x200 paddles only on 2:50.
7x100 on 1:25 fastest possible average.
600 band + paddles on 4 red line rest.
5x100 on 1:25 fastest possible average.
2x200 band only on 3'.
3x100 on 1:25 fastest possible average.
200 paddles FAST.
100 w/d.
*** Fastest possible average on 100's= you pace for the 100's so they are not all out but faster than threshold feel for sure. Other distance repeats (pulling ones) just make the interval and turn them aerobic.
