Threshold 1700
warm up 400 every 4th 25 drill- shark drill, alt press, choice. MS: Threshold effort. 300 middle 100 IM on 20" rest 3x200 on 15" rest. 300 sighting every 6th stroke Cool Down 100 Total Body Swim Care PackThreshold 2600
400 every 4th 25 drill- shark drill, alt press, choice. 3x100 #1 25F/25E, #2 steady threshold effort, #3 50build/25F/25E. Do on 2:20 or 3 red line rest, whichever is MORE. MS: Threshold effort. 300 middle 100 IM on 4 red line. 3x200 on 3 red line rest. 300 sighting every 6th stroke on 4 red line. 3x200 on 4 red line rest, but 2-4" faster than the first set of 200's. 100 w/d.Threshold 5000
700 every 4th length nonfree choice.
6x100 #1 25F/25E on 1:30, #2 IM on 1:45, #3 50build/25F/25E on 1:30.
MS:
300 middle 100 IM on 4:30.
4x200 on 2:45, 2:35, 2:45, 2:30.
400 middle 200 IM on 6:15.
4x200 on 2:50 holding sub 2:30.
500 middle 300 as 100IM/100polo/100IM on 8'.
4x200 on 2:50, 2:40, 2:30, 2:30, with paddles. Go for it!
100 w/d.