Threshold 1500
Warm Up
400 every 4th 50 as 25drill/25kick
2×100 as 25FAST/25ez fist
Main Set
All on 15″ rest.
3×200 with paddles.
2×100 IM.
Cool Down
100
Threshold 2500
400 every 4th 50 as 25drill/25kick.
2×200 as 25FAST/25ez fist on 4 red line rest.
MS: All on 3 red line rest.
3×200 with paddles.
2×100 IM.
3×200 every 4th length back with paddles.
2×100 as 50polo/50back.
100 w/d.
Threshold 5000
600 every 4th 50 as 25drill/25kick.
2×200 on 3’ as 25FAST/25ez fist.
MS:
3×300 on 4’ with paddles.
4×100 IM on 1:30-40.
3×300 every 4th length back on 4:30 with paddles.
4×100 as 50polo/50back on 1:30-40.
3×300 on 4’, 3:55, 3:50.
4×100 IM on 1:30-40.
100 w/d.