Threshold 1600
Warm Up: 400 every 4th 50 as 25k/25drill- build free through set. 6x50 on 15" rest desc 1-3. Main Set: All on 15" rest, even pace. 200. 2x100. 4x50. 200 middle 100 IM. Cool Down 100 w/d.Threshold 2550
400 every 4th 50 as 25k/25drill- build free through set. 9x50 on 1', desc 1-3. MS: All on 3 red line rest, even pace. 400. 2x200. 4x100. 400 middle 200IM. 100 w/d.Threshold 5000
800 every 4th 50 as 25k/25drill- build free through set.
10x50 on 50, desc 1-4, 5-7, 8-9, 10 is fast.
50 easy.
MS: Let the interval be your guide.
600 on 8’.
2x300 on 4’..
6x100 on 1:25, 1:20, 1:15 x2.
600 on 8:30 middle 200IM.
4x150 on 2:05, 2’, 1:55, 2’.
3x200 on 2:40.
50 w/d.