Threshold 1800
Warm up 500 as 200 free, 150 as 25drill/50free, 100IM, 50 choice. 8x25 variable sprints MS: (Think of these as 500 minisets.) 2x250 on 15" rest 5x100 on 15" rest slightly faster effort than 250’s. Cool Down 100 ** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Threshold 2800
500 as 200 free, 150 as 25drill/50free, 100IM, 50 choice. 8x25 variable sprints on 30-35. MS: (Think of these as 500 minisets.) 2x250 on 3 red line. 5x100 on 3 red line slightly faster effort than 250’s. 4x125 on 3 red line. 500 middle 200 IM. 100 w/d ** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.Threshold 5300
1000 as 200 free, 150 as 25drill/50free, 100IM, 50 choice.
12x25 variable sprints on 25.
50 easy.
MS: (Think of these as 500 minisets.)
2x250 on 3:20.
5x100 on 1:20.
4x125 on 1:45.
5x100 on 1:20.
500 on 7:30 middle 200 IM.
5x100 on 1:20.
2x250 on 3:20.
5x100 with paddles on 1:30, 1:15, 1:30, 1:`5, 1:30.
** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.