Threshold 1700
200 every 4th HE scull 200 as 25 easy/25 strong. MS: 6x200 threshold effort on 20" rest. Last 1-2 with paddles. #4 as 50fr/50bk. Cool Down 100Threshold 2700
200 every 4th HE scull 200 as 25 easy/25 strong. 200 every 4th RA or LA. 200 as 25 easy/25sprint. MS: 6x300 threshold effort on 4 red line rest. Last 1-2 with paddles. #4 as 50fr/50bk. 100 w/d.Threshold 5200
300 every 3rd HE scull.
200 every 2nd overkick.
300 every 3rd shark drill.
200 as 6 strokes fast off each wall.
300 every 3rd strong but controlled.
MS: 12x300 as...
2 free on 4:10.
3x100IM on 1:30-40.
2 free on 4:10.
3x100 rev IM on 1:30-40.
2 free with paddles on 4'.
3x100 as 50RA/10LA w/paddles on 1:35-40.
2 free on 3:50!
3x100 as 50polo/50back on 1:35.
100 w/d
** Have the focus be the 300's free. Challenging intervals here, but see if you can recover on the 3x100's in between while still being challenged with an honest interval.