Threshold 1400
Warm up 400 w/u mixing it up with drills and strokes MS: Threshold effort, all on 15" rest. 4x100 300 active recovery . 2x100 with paddles Cool Down 100Threshold 2500
400 w/u mixing it up with what you need. MS: Threshold effort, all on 3 red line rest. 6x100 free. 500 odd 100's sprint 6 strokes off each wall and even 100's 25F/25E. 4x100 with paddles. 300 active recovery . 2x100 free. 100 w/d.Threshold 5000
900 w/u as 150 free (build through set)/100IM/50drill.
8x100 band + paddles on 1:30/1:20.
700 as odd 100's sprint 6 strokes off each wall and even 100's 25F/25E on 1:20 base, 10:30.
6x100 with paddles on 1:15!
500 on 7:30- use as active recovery.
4x100 on 1:15-20.
300 on 4:15.
2x100 on 1:15-20.
100 on 1:30.
After MS:
8x50 minipower rack on 50.
100 w/d