** Bit longer than usual, you can do it!
** Neg Split (NS) is second half faster than the first half.
Threshold 3200
500 w/u choice.
8x25 ODD half fast/half easy, EVENS build on 30-40.
MS:12x200.
3 first 100 pace faster (not all out tho) than last 100 thr pace.
1 as 25polo/25fr/25 SA/25fr.
3 Negative Split by at least 3".
1 IM on 4 red line rest :).
3 with paddles.
1 as 25polo/75fr.
100 w/d
** Bit longer than usual, you can do it!
** Neg Split (NS) is second half faster than the first half.
Threshold 5200
600 w/u choice.
MS:15x300.
4 still warming up on 4:20, 4:10, 4:00, 3:50.
1 as 25polo/25fr/25fly/25fr on 4:30-45.
4 Negative Split by at least 3" on 4:00-10.
1 IM on 4:30.
4 with paddles on 4'.
1 as 25polo/50fr on 4:30.
100 w/d
** If you need more time on the neg split (NS- second half faster than the first half) 300's, increase the interval to do it right.
