** IM= fly, back, breast, free. So the first 350 would be 300free/50fly! #2 300free/50back. #3 300free/50breast. For the fly, you can do polo drill.
Threshold 2800
450 as 100fr/50drill or kick. Build free through w/u.
MS: Pace yourself for the set, on 3 red line rest.
3x350- last 50 rotates through IM order.
3x250- last 50 rotates IM order.
3x150- last 25 rotates IM order.
50 w/d.
** IM= fly, back, breast, free. So the first 350 would be 300free/50fly! #2 300free/50back. #3 300free/50breast. For the fly, you can do polo drill.
Threshold 5000
600 as 75fr/50drill/kick. Build free through w/u.
6x100 ODDS 25F/25E on 1:30, EVENS 12.5HEscull/12.5fast/50build/12.5teeter totter/12.5fast on 1:40?
MS: Based on 1:20 base + extra 10"/IM 50.
4x350- last 50 rotates through IM order, on 4:50.
4x250- last 50 rotates IM order, on 3:30.
4x150- last 25 rotates IM order on 2:10.
After MS,
100 easy.
12x50 odds FAST, evens EZ on 40/50.
100 w/d.
