400 every 4th 50 as 25 drill/25kick.
MS:
12x200 All on 3 red line rest.
2 free, 1 IM.
3 paddles slight descend of effort.
2 free, 1 IM
3 paddles slight descend of effort.
100 w/d.
** For IM you can do 50 polo/back/breast pull with flutter kick/free. You can also do 2x100IM in a row, instead of a 50 polo at the start!
Threshold 5200
800 every 4th 50 as 25 drill/25kick.
6x100 band + paddles on 1:35 desc 1-3.
100 easy.
MS:
12x300
2 on 4:00, 1 IM on 4:45.
3 on 4:05, 4:00, 3:55.
1 IM on 4:45, 1 free 4', 1 as 100fr/50bk on 4:30.
3 on 4:00, 3:55, 3:50.with paddles.
100 w/d.
