Threshold 1500
Warm up 600 every 3rd shark drill, fly kick on back, alternating press. MS: 8x100 odd steady on 20" rest, evens: #2, 6, 10 on 15" rest and about 5-10” faster. #4, 8 as 50polo/100IM/50polo on 15" rest. Cool Down 100Threshold 2600
600 every 3rd shark drill, fly kick on back, alternating press. 4x50 minipower rack on 55. MS: 8x200 odd steady on 4 red line rest, evens: #2&6&10 on 3 red line rest and about 5-10” faster. #4&8 as 50polo/100IM/50polo on 3 red line rest. 100 w/dThreshold 5200
900 every 3rd shark drill, fly kick on back, alternating press.
2 rounds of...
(4x50 minipower rack on 50.
3x75 desc 1-3 to threshold on 1:10).
50 easy.
MS:
11x300 odds on 4:10, evens:
#2&6&10 on 3:55.
#4&8 as 100IM/50polox2 on 4:30-4:45.
100 w/d
**Pace yourself on odds, see if those can be "recovery"!