Threshold 1550
400 every 4th length breast pull with strong flutter kick. MS: All on 15" rest, negative split each rep. 300 250 200 150 100 50 easy Cool Down 100 choiceThreshold 2600
400 every 4th breast pull with strong flutter kick. MS:2 rounds of... 300, 250, 200, 150, 100, 50 easy on 30”rest. Round #1 on 2 red line rest. Round #2 on 3 red line rest, BUT negative split each rep. 100 w/d.Threshold 5000
800 every 4th breast pull with flutter kick.
16x100 ODDS 50drill/50build on 2 red line rest, EVENS 50fast/50 easy fist on 2 red line rest.
MS:2 rounds of...
300, 250, 200, 150, 100, 50 easy on 1'.
Round #1 on 1:20/100 base.
Round #2 on 1:25/100 base (250=3:30, 150=2:10) negative split.
After MS:
8x50 minipower rack on 50.
100 w/d.
** minipower rack= #1 12.5Fast, #2 25Fast, #3 37.5Fast, #4 50Fast.