Aerobic/Threshold 1800
Warm up 500 as 75free/25 HEScull/25 fastER, 75fr/ 25shark drill/25fastER x2. FastER doesn't mean all out, just faster than the aerobic w/u pace. MS: 4x300 as... 2 free threshold effort on 15" rest, 1IM aerobic on 20" rest- do polo for fly if you need to 1 free a little faster (2-3”) than the first two o Cool Down 100Aerobic/Threshold 2700
500 as 75free/25 HEScull/25 fastER, 75fr/ 25shark drill/25fastER x2. FastER doesn't mean all out, just faster than the aerobic w/u pace. MS: 7x300 as... 2 free on 3 red line rest, 1IM on 4 red line rest- do polo for fly if you need to and do as 3x100IM continuous. 2 free a little faster (2-3”) than the first two on 3 red line rest, 1 25polo/50sighting every 6th stroke/25back easy on 4 red linerest. 1 free a little faster than the last 2. 100 w/d.Aerobic/Threshold 5100
500 as 75free/25 HEScull/25 fastER, 75fr/ 25shark drill/25fastER x2. FastER doesn't mean all out, just faster than the aerobic w/u pace.
500 with paddles building a 100 to strong threshold effort, then rebuild the next 100, etc...
MS:
12x300 as...
2 free on 4:10, 1IM on 4:30.
2 free on 4:05, 1 IM on 4:30.
2 free on 4’, 1 50polo/25fly/25back easy on 4:30.
2 free on 3:55, 1 as 150RA/150LA aerobic.
After MS,
8x50 odds all out, evens easy on 45.
100 w/d.