600 as 150free building by 50's slightly/100drill/50kick choice.
6x50 desc 1-3 on 55-60".
MS:
4x200 free on 3 red line rest.
400 as every 4th 25 back or polo on 5 red line rest.
4x200 free on 4 red line rest, but 2" faster average than the 200's on the first set. Enjoy the extra rest.
100 w/d.
Threshold 5500
400 every 4th 50 as 25scull/25SA drill
200 backstroke kick, hands in pocket- see notes below
300 as 25FAST/25ez/25fist solid.
MS:
500 as 100fr/100IM on 7:30.
5x200 free on 2:50- be patient, the interval will get harder.
400 as every 4th 25 fly or one arm fly drill on 6'.
4x200 free on 2:45 but 2" faster average than the 200's on 5x200 set.
** Put on paddles for the rest of the set***
300 build by 100's by 2-3" on 4:30.
3x200 on 2:40.
200 as 25polo/25free on 3'.
2x200 free on 2:35.
100 as 25bk/25fr on 1:30.
1x200 free on 2:30.
100 wd perfect stroke.
** Adjust the longer repeat intervals if needed. They are on 1:30 base. Effort is still solid threshold, not aerobic on those.
