Threshold 1350
Warm up 450 as 75free/50drill/25k. MS: All on 20" rest 4x200. #1 as 50 sub threshold/150 threshold. #2 as 50 thr/100 sub thr/50 thr. #3 as 150 thr/50 sub thr. #4 as steady threshold Cool Down 100 non free choice ** Sub threshold means faster than threshold, so maybe 1-2"/100faster.Threshold 2650
450 as 75free/50drill/25k. 8x50 minipower rack on 55-60. MS: 4x450. #1 as 150subthreshold/300threshold. #2 as 150thr/150subthr/150thr. #3 as 300thr/150subthr. #4 as steady threshold Interval? 4 red line rest. ** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast ** Sub threshold means faster than threshold, so maybe 1-2"/100faster.Threshold 5100
1000 as 100free/75IM no free/50drill/25k.
8x50 minipower rack on 50.
MS:
8x450. Optional paddles 1-4.
#1 as 150subthreshold/300threshold.
#2 as 150thr/150subthr/150thr.
#3 as 300thr/150subthr.
#4 as steady thr.
#5-7 do a similar pattern as above but for subthreshold do 50fly/50bk/50br at subthr effort.
#8 as steady thr free.
Interval? 1:20/100 base for frees, 1:25 base for 5-7.
100 w/d.
** Minipower rack = #1 12.5F, #2 25F, #3 37.5F, #4 50Fast
** Sub threshold means faster than threshold, so maybe 1-2"/100faster.