Threshold 1550

600 every 4th length alt drill and kick.

MS:All on 15″ rest – threshold effort

150

125

100

125

150

300 Negative Split

Cool Down

None!

** NS= negative split (second half faster than the first half) and descend (second rep faster than the first round) teaches pace control. Don’t start out too fast!

Threshold 5050

800 every 4th length alt drill and kick.

8×50 minipower rack on 50.

50 easy.

MS: 4 rounds of…

(150 on 2:10

125 on 1:45

100 on 1:20

125 on 1:45.

150 on 2:10.

300 NS and descend through 4 rounds of set. on 4:30, 4:20, 4:10, 4’ #1 pretty cushy!)

** Round #4 with paddles.

100 w/d.

** If you want to do the whole MS on 1:20/100 base you can.

** NS= negative split (second half faster than the first half) and descend (second rep faster than the first round) teaches pace control. Don’t start out too fast!