450 as 100fr/50choice.
300 paddles only as 25 alternating press/50free with finish focus.
MS:Threshold
8x100 as
2 free on 15" rest good threshold effort
1 sighting every 6th stroke on 20" rest, a smidge easier effort
2 free on 15" rest good threshold effort
1 IM on 20" rest
2 free on 15" rest good threshold effort with paddles.
Cool Down
100
Threshold 2450
450 as 100fr/50choice.
300 paddles only as 25 alternating press/50free with finish focus.
MS:Threshold
8x200 as 2 free on 3 red line good threshold effort, 1 sighting every 6th stroke on 4 red line smidge easier effort, 2 free on 3 red line good threshold effort, 1 IM on 4 red line rest, 2 free on 3 red line good threshold effort with paddles.
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’.
3x100IM on 1:40.
2 free on 3:55.
3x100 reverse IM on 1:40.
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.
