Threshold + Pure Sprint 1350

300 every 4th length non-free choice.

4×50 minipower rack on 1’.

50 easy.

MS:

4×100 on short rest interval, challenge yourself. Pick an interval that gives 5-10” rest.

50 easy on 35″ rest

4×50 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.

8×50 minipower rack on 1’.

50 easy.

MS: 2 rounds of…

(4×100 on short rest interval, challenge yourself. Pick an interval that gives 5-10” rest.

50 easy on 1:15.

4×50 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.

6×100 band + paddles on 1:30, 25, 20.

8×50 minipower rack.

100 easy.

MS: 4 rounds of…

(4×100 odds on 1:15, evens on 1:20- have these intervals be a challenge to make.

50 easy on 1′.

4×50 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.