Aerobic/Threshold 1500
500 every 4th length shark drill or full body roll drill. MS: 3x100 slight descend by 2” each on 15" rest 2x150 as 50free/50polo/50 sighting every 6th stroke on 20" rest 3x100 with paddles slight descend by 2” on 15" rest Cool Down 100Aerobic/Threshold 2600
500 every 4th length shark drill or full body roll drill. MS: 300 as 50build/25Fast, still warming up on 3 red line rest. 3x200 slight descend by 2” each on 3 red line. 2x250 as 100free/50polo/100sighting every 6th stroke on 4 red line. 3x200 with paddles slight descend by 2” on 3 red line. 100 w/dAerobic/Threshold 5200
800 every 4th length drill of your choice that helps engage your stroke. Build free through set after first 300.
MS:
300 on 4:20 as 50build/25Fast, still warming up.
3x200 on 2:50 holding sub 2:35.
2x250 as 50polo/150IM no free/50polo on 3:45?
3x200 on 2:45.
300 on 4:30 recovery.
3x200 on 2:40, 35, 30.
2x250 as above.
3x200 on 2:30 with paddles go for it!
300 ascending effort so last 100 is w/d.