** negative split= second half faster than the first half, by 2", so maybe a 1:27/1:25, just as an example.
Threshold 2700
300 every 4th High elbow scull drill.
200 every 4th fast.
MS:
10x200. Odds Neg split by 2", Evens sprint 50/150middle of race feel, on an interval that gives about 10-15" rest.
200 w/d perfect stroke.
** negative split= second half faster than the first half, by 2", so maybe a 1:27/1:25, just as an example.
Threshold 5200
1000 w/u as 250fr/50nonfree/200fr/50nonfree.... 50fr/50nonfree.
8x25 odd half fast/halfez, evens half ez/half fast on 30".
MS:
18x200. 3 Neg split by 2" on 2:50, 3 on 2:40, 3 desc 1-3 on 2:50, 3 on 2:35, 3 as sprint 50/150middle of race feel on 2:50, 3 free on 2:30! You can do the last 6 with paddles if you want.
300 perfect stroke freestyle, slowing it down.
