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Threshold 1450 Threshold 2600 400 every 4th 50 nonfree choice. MS: Threshold effort. 2x300 on 4 red line rest. 6x150 slight descend from 1-3, 4-6 on 3 red line rest. 2x300 with padd...

Race Simulation 1500 Race Simulation 2700 100 free. 200 odd lengths kick at side and roll full circle stomach to back, stomach. Even lengths free. 200 odd lengths high elbow scull ...

Speed Endurance 1550 ** Take these 100’s all out one at a time! No pacing for the whole workout. ** Adjust 100’s interval as needed. You should get at least 30” rest. Speed Endurance...

Threshold 1400 Threshold 2500 600 as 150 as 25Straight arm drill/25free. 100 as 25scull or teeter totter/25free. 50 as build free x 2. 6x50 as 3 desc, 3 25Fast/25Ez on 55-60" MS: 10x1...

“So, like, what do you eat?” This might be my least favorite question and it seems to perpetually follow my introduction as a registered dietitian. Read more

1500 Race Simulation 2900 Race Simulation 600 as 100fr/50bk/100fr/50kick. MS: 2 rounds of… (400 broken 10"@each 100, practicing speed of start of race. 2x200 threshold on 3 red line ...

Pure Speed 1500 ** Intervals on 50’s should give you enough rest to go fast. Error on the side of more rest if in doubt. ** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5fast, 1 as 50fast. ** All other drills are on handout!!! RA/LA/scull/teeter totter/strai...

Threshold 1550 Threshold 3000 500 as 100free/100straight arm drill/50back. 6x50 desc 1-3 on 1’. MS: 4x150 steady on 3 red line rest. 2x300 on 4 red line rest. Slight Negative Split ...

Race Simulation 1350 ** This set teaches to recover at threshold (middle of 1500 race pace) pace, which you need to do in a race! Race Simulation 2700 400 mix it up! Drill, band, ki...

Speed Endurance 1350 ** Take these all out efforts one at a time! Speed Endurance 2500 500 every 4th 50 as 25high elbow scull/25fist drill. 9x50 as 3 25Fast/25Ez, 3 descend to thresho...