Threshold 1600
warm up 300 as 50free/25drill/50free/25fastER. MS: On 15" rest after the free and 20" rest after the IM. 1 x 400 free. 2 x 300 paddles only and free 200 IM- can do polo for fly and breast pull with flutter or fly kick for breast. Cool Down 100Threshold 2800
600 as 50free/25drill/50free/25fastER. MS: On 3 red line rest after the free and 4 red line rest after the IM. 1x400 free. 2x300 paddles only and free 1x200IM- can do polo for fly and breast pull with flutter or fly kick for breast. 1x300 free 3x200 free, last one IM. 100 w/dThreshold 5200
900 as 50free/25drill/50free/25fastER.
MS: All free on 1:20 base.
1x500 on 6:40
1x400 on 5:20.
1x300 IM on 4:30.
1x400 paddles on 5:20
2x300 paddles on 4’
3x200IM on 3'.
1x300 on 4’
3x200 on 2:20
5x100 IM on 1:30
100 w/d