Threshold 1500
No Warmup - Straight Into Main Set 500 as 100 free/100 sighting every 6th stroke on 20" rest. 4x100 odds on 15" rest 300 as 75 sighting every 6th/25 polo on 15" rest 2x100 fastest possible average on 20" rest. Cool Down 100Threshold 2800
700 as 150 free (build through set), 100 as 25drill/25fist, 50 overkick, 50 back. 2x. 15" rest. 6x100 paddles odds free, evens last 25 back on 3 red line. 500 as 100 free/100 sighting every 6th stroke on 4 red line rest. 4x100 odds on 3 red line. 300 as 75 sighting every 6th/25 polo. 2x100 fastest possible average on 4 red line rest. 100 w/d.Threshold 5500
900 as 150 free (build through set), 100 RA or LA, 50 overkick. 15" rest.
8x100 band + paddles odds free on 1:30, evens last 25 back on 1:35.
700 as 100 free/100 sighting every 6th stroke on 9:30.
6x100 odds 1:15, evens 1:25.
500 as 75 sighting eveyr 6th/25 polo on 7.
4x100 odds 1:15, evens 1:20.
300 as 50 free/100 sighting every 6th stroke on 4:15.
2x100 on 1:30, holding sub 3-4” faster than other 100’s.
100 easy on 1:45.
9x100 as 2 on 1:15, 1 on 1:25.
100 w/d.