Threshold 1600
600 w/u as 100free/200 every 4th 25 drill/300 as 25easy/25fist/25fastER. MS: Pace for the set. Threshold effort. All on 15" rest. 4x125 free with #4 as 4th "IM" (fl/fr/bk/fr/br/fr). 400 with paddles only. Cool Down 100Threshold 3000
600 w/u as 100free/200 every 4th 25 drill/300 as 25easy/25fist/25fastER. MS: Pace for the set. Threshold effort. All on 3 red line rest. 4x125 free with #4 as 4th "IM" (fl/fr/bk/fr/br/fr). 400 with paddles only. 4x125 free with # 4 as 50 breast pull with hard flutter kick/25 free/50 breast pull with fly kick. 400 with paddles AND band if you can! 4x125 free with # 4 as 50polo/25fr/50polo 100 w/dThreshold 5200
900 w/u as 100free/200 every 4th 25 drill/300 as 25easy/25fist/25fastER, 200IM, 100 threshold.
MS:
8x125 on 1:30 every 4th "IM" (fl/fr/bk/fr/br/fr) on 1:45.
400 with paddles only on 5'.
8x125 on 1:30 every 4th 50 breast pull with hard flutter kick/25 free/50 breast pull with fly kick on 2?
400 with paddles AND band on 6'.
8x125 on 1:30, every 4th 50polo/25fr/50polo on 1:50.
400 with paddles only on 5'.
100 w/d