400 w/u choice, what do you need to get ready?
MS:
400 middle with 200IM, 300 middle with 100IM on 4 red line rest.
Paddles 400, 300, 200 steady on 3 red line rest..
400, 300, 200, 100 build effort through set on 4 red line (after 400), 3 red line (after 300), 2 red line rest.
100 w/d.
** See the pattern? It's OK to ease into the first 400 of the MS.
** Try some IM!
Threshold 5100
200 each of...free, IM kick (no breast, no board), band only, IM swim, paddles only.
10x100 band + paddles, slight desc 1-3, hold #4-5 at 3's pace on 1:30.
50 ez.
MS:
400 on 5'.
400 middle 200IM on 5:30, 300 middle 100IM on 4'.
Paddles 400, 300, 200 on 1:15 base.
400, 300, 200, 100 on 5:10, 3:45, 2:25, 1:10 so build effort through.
100 w/d.
** See the pattern?
