Threshold 1700
500 odd 100's free building effort through set, even 100's: drill, paddles only. 200 as 25really fast/25 really easy/25fist. MS: 6x50 steady even pace effort on 20" rest 3x200 free on 15" rest. Cool Down 100Threshold 2800
500 odd 100's free building effort through set, even 100's: drill, paddles only. 300 as 25really fast/25 really easy/25fist. MS: 6x50 steady even pace effort on 50. 3x200 free on 3 red line rest. 6x50 on 50-55 (25 fist/25 free), steady even pace effort. 2x300 Neg split on 3 red line rest. NS= second half faster than the first half. 100 w/d.Threshold 5000
1000 odd 100's free building effort through set, even 100's: drill, paddles only, band only, kick, choice.
3x200 as odds 25really fast/25 really easy on 3', evens build by 50's.
MS:
6x100 band + pdls on 1:30.
6x50 on 50 (25 polo/25 free)
4x150 free on 2’.
6x50 NS on 45.
3x200 free on 2:40.
6x50 on 50 (25 fly/25 free)
2x300 NS on 4’.
100 w/d.