Threshold 1600
Warm Up
300 every 4th length nonfree choice.
Main Set: All on 15″ rest, steady strong effort through the whole set, pace for whole set.
300 middle 100 IM.
3×100 free.
300 with paddles.
3×100 on 25″ rest, but go at least 2” faster than the first set of 100’s.
Cool Down
100
Threshold 2600
400 every 4th length nonfree choice.
3×100 #1 25F/25E, #2 IM, #3 50build/25F/25E on 4 red line rest.
MS: on 3 red line rest, steady strong effort through the whole set, pace for whole set.
300 middle 100 IM.
3×200 free.
300 with paddles.
3×200 on 5 red line rest, but go at least 3” faster than the first set of 200’s.
100 w/d.
Threshold 5500
600 every 4th length nonfree choice.
6×100 #1 25F/25E, #2 IM, #3 50build/25F/25E on 1:30-40.
MS:
500 middle 100 IM on 6:50.
4×200 on 2:40, 2:35, 2:40, 2:30.
600 middle 200 IM on 8:20.
4×200 on 2:50 holding sub 2:30.
700 middle 300 as 100IM/100polo/100IM on 9:50.
4×200 on 2:50, 2:40, 2:30, 2:30 with paddles. Go for it!
100 w/d.
** If this is a little long, you can do only 3×200’s instead of 4, or cut out the first 500.
** Longer repeat intervals based on 1:20/free and 1:30 for IM