Threshold 1550

400 w/u every 4th length nonfree choice.

4×25 ODDS 10 strokes fast off the wall then easy, EVENS 12.5 surf kick fast/12.5easy swim

MS: Steady strong, short rest, threshold effort.

200 on 20″ rest

2×150 ODDS middle 50 back, EVENS first 50 polo on 15″ rest

150 with paddles on 20″ rest

2×150 as 50faster/100threshold on 15″ rest

Cool Down

100

Threshold 2600

400 w/u every 4th length nonfree choice.

8×25 ODDS 10 strokes fast off the wall then easy, EVENS 12.5 surf kick fast/12.5easy swim on 30-35″.

MS: Steady strong, short rest, threshold effort.

1×400 on 4 red line rest.

4×150 ODDS middle 50 back, EVENS first 50 polo on 3 red line rest.

1×300 with paddles on 4 red line rest.

4×150 as 50faster/100threshold on 3 red line rest.

100 w/d.

 

Threshold 5000

600 w/u every 4th length nonfree choice.

6×100 band + paddles on 1:30 desc 1-3.

8×25 ODDS 10 strokes fast, EVENS 12.5 surf kick fast/12.5easy swim on 25″.

MS: Steady strong, short rest, threshold effort.

2×400 on 5:20.

8×150 ODDS middle 50 back, EVENS first 50fly or polo on 2:10.

2×300 on 4’.

6×150 as 50faster/100threshold on 2:10..

2×200 paddles on 2:40.

100 w/d.