600 every 4th length alt drill and kick.
MS:All on 15" rest - threshold effort
150
125
100
125
150
300 Negative Split
Cool Down
None!
** NS= negative split (second half faster than the first half) and descend (second rep faster than the first round) teaches pace control. Don’t start out too fast!
Threshold 5050
800 every 4th length alt drill and kick.
8x50 minipower rack on 50.
50 easy.
MS: 4 rounds of...
(150 on 2:10
125 on 1:45
100 on 1:20
125 on 1:45.
150 on 2:10.
300 NS and descend through 4 rounds of set. on 4:30, 4:20, 4:10, 4’ #1 pretty cushy!)
** Round #4 with paddles.
100 w/d.
** If you want to do the whole MS on 1:20/100 base you can.
** NS= negative split (second half faster than the first half) and descend (second rep faster than the first round) teaches pace control. Don’t start out too fast!
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