300 every 3rd length scull.
200 every 2nd length fast.
100 choice easy.
MS:
6x100 on 3 red line rest with #3 and 6 a bit faster effort on 4 red line rest.
3x200 with paddles steady threshold effort on 3 red line rest.
2x300 as 25Fast/25Ez/50F/50E/75F/75ez on 4 red line rest.
100 w/d.
Threshold 5100
400 every 4th scull.
300 every 3rd fly kick on back or surf kick.
200 every 2nd length fast.
100 choice easy.
MS:
8x100 as 2 on 1:20, 1 on 1:15, 2 on 1:20, 1 on 1:15, 2 on 1:20.
800 as 300IM/100fr/200IM/100fr/100IM on 11:40-12'.
4x200 on 2:40, 2:35, 2:35, 2:40.
800 with paddles every 4th length alternating back and polo on 4 red line rest
2x400 w/ paddles and band as 25F/25E/50F/50E/75F/75E/100back steady on 4 red line rest.
100 w/d.
** 800/400's at end, even on 4 red line rest, are threshold effort. Keep it honest!
