** Remember for IM you can do 25 each of polo drill/back/breast pull with a flutter or fly kick/free. Try it!!!
Threshold 2800
700 as 300 as 50fr/25dr, 100IM, 300 as 75fr/25dr.
MS:
6x100 on 3 red line rest, a bit more effort on #3 and 6.
500 as 100IM/fr/IM/fr/IM on 4 red line.
4x100 on 3 red line.
300 every 4th length back on 4 red line.
2x100 on 3 red line.
100 w/d.
** Remember for IM you can do 25 each of polo drill/back/breast pull with a flutter or fly kick/free. Try it!!!
Threshold 4500
900 as 150 as 50fr/25dr, 100IM, 50 build.
8x100 band + paddles on 1:35, 1:30, 1:25, 1:30 x2.
MS:
700 on 9:20.
6x100 on 1:25, 1:20, 1:15 x2.
500 as 100IM/fr/IM/fr/IM on 4 red line.
4x100 on 1:25 holding sub threshold by 2".
300 on 4'
2x100 on 1:15- challenge.
100 w/d.
