Threshold + Pure Sprint 1350
300 every 4th length non-free choice. 4x50 minipower rack on 1’. 50 easy. MS: 4x100 on short rest interval, challenge yourself. Pick an interval that gives 5-10” rest. 50 easy on 35" rest 4x50 as 25very fast/25 very easy on 20" rest Cool Down 150 ** Minipower rack = #1 12.5Fast, #2 25F, #3 37.5F, #4 50F.Threshold + Pure Sprint 2550
600 every 4th length nonfree choice. 8x50 minipower rack on 1’. 50 easy. MS: 2 rounds of... (4x100 on short rest interval, challenge yourself. Pick an interval that gives 5-10” rest. 50 easy on 1:15. 4x50 as 25very fast/25 very easy on 1’ 50 easy on 1:15.) 100 w/d ** Minipower rack = #1 12.5Fast, #2 25F, #3 37.5F, #4 50F.Threshold + Pure Sprint 5000
1000 every 4th length nonfree choice.
6x100 band + paddles on 1:30, 25, 20.
8x50 minipower rack.
100 easy.
MS: 4 rounds of...
(4x100 odds on 1:15, evens on 1:20- have these intervals be a challenge to make.
50 easy on 1'.
4x50 as 25very fast/25 very easy on 50.
50 easy on 1'.)
100 w/d
** Minipower rack = #1 12.5Fast, #2 25F, #3 37.5F, #4 50F.