Threshold 1650

450 as 100fr/50choice.

300 paddles only as 25 alternating press/50free with finish focus.

MS:Threshold

8×100 as

2 free on 15″ rest good threshold effort

1 sighting every 6th stroke on 20″ rest, a smidge easier effort

2 free on 15″ rest good threshold effort

1 IM on 20″ rest

2 free on 15″ rest good threshold effort with paddles.

Cool Down

100

Threshold 2450

450 as 100fr/50choice.

300 paddles only as 25 alternating press/50free with finish focus.

MS:Threshold

8×200 as 2 free on 3 red line good threshold effort, 1 sighting every 6th stroke on 4 red line smidge easier effort, 2 free on 3 red line good threshold effort, 1 IM on 4 red line rest, 2 free on 3 red line good threshold effort with paddles.

100 w/d.

 

Threshold 5200

300 every 3rd HE scull.

200 every 2nd overkick.

300 every 3rd shark drill.

200 as 6 strokes fast off each wall.

300 every 3rd strong but controlled.

MS: 12×300 as…

2 free on 4’.

3x100IM on 1:40.

2 free on 3:55.

3×100 reverse IM on 1:40.

2 free with paddles on 4′.

3×100 as 50RA/10LA w/paddles on 1:35-40.

2 free on 3:50.

3×100 as 50polo/50back on 1:35.

100 w/d

** Have the focus be the 300’s free. Challenging intervals here, but see if you can recover on the 3×100’s in between while still being challenged with an honest interval.