Threshold 1600
10x50 warmup as1-4 steady, 5-7desc, 8-9 steady, #10 easy MS: 6x100 on 15" rest, have odds be a smidge faster effort (2”) 400 as 100fr/100IM Cool Down 100Threshold 2600
10x50 warmup as1-4 steady, 5-7desc, 8-9 steady, #10 easy on 55-1’. MS: 6x100 on 3 red line rest, have odds be a smidge faster effort (2”) 400 as 100fr/100IM on 3 red line rest. 6x100 on 3 red line rest with paddles only. 400 as 75fr/25 breast pull with hard flutter kick (breast pull is a small pull- scoop the ice cream bowl and stuff it in your face!) 100 w/dThreshold 5300
800 every 4th 50 as 25overkick/25scull.
10x50 desc to fast, 1-4, 5-7, 8-9, #10 easy on 50.
MS:
9x100 odds 1:20, evens 1:15.
600 as 100fr/100IM on 9:15.
9x100 as 2 on 1:15, 1 on 1:25.
600 as 100fr/50 breast pull with hard flutter kick on 9:15.
9x100 as 3 on 1:20, 2 on 1:15, 3 on 1:20, 1 on 1:15.
100 w/d.
** Challenge interval with 1:15 base!