Threshold 1550
400 w/u every 4th length nonfree choice. 4x25 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 2x150 ODDS middle 50 back, EVENS first 50 polo on 15" rest 150 with paddles on 20" rest 2x150 as 50faster/100threshold on 15" rest Cool Down 100Threshold 2600
400 w/u every 4th length nonfree choice. 8x25 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. 1x400 on 4 red line rest. 4x150 ODDS middle 50 back, EVENS first 50 polo on 3 red line rest. 1x300 with paddles on 4 red line rest. 4x150 as 50faster/100threshold on 3 red line rest. 100 w/d.Threshold 5000
600 w/u every 4th length nonfree choice.
6x100 band + paddles on 1:30 desc 1-3.
8x25 ODDS 10 strokes fast, EVENS 12.5 surf kick fast/12.5easy swim on 25".
MS: Steady strong, short rest, threshold effort.
2x400 on 5:20.
8x150 ODDS middle 50 back, EVENS first 50fly or polo on 2:10.
2x300 on 4’.
6x150 as 50faster/100threshold on 2:10..
2x200 paddles on 2:40.
100 w/d.