** NS and descend really tests your pacing. Interval is a bit easier so you can start out conservative. NS= second half faster than the first half. Descend 1-3 through the 3 rounds.
Threshold 2700
300 every 3rd length full body roll kick.
200 as 25F/25E.
100 choice.
6x25 on 30" as 6 strokes fast no breath off the wall.
MS: 3 rounds of...
(200 on 4 red line rest- Neg split and descend through set.
3x150 on 3 red line rest threshold effort)
100 w/d.
** NS and descend really tests your pacing. Interval is a bit easier so you can start out conservative. NS= second half faster than the first half. Descend 1-3 through the 3 rounds.
Threshold 5100
400 every 4th length scull.
300 every 3rd length full body roll kick.
200 as 25F/25E.
100 choice.
MS: 4 rounds of...
(400 on 5:30- Negative split and descend through set.
4x150 on 2'.)
100 w/d.
** NS and descend really tests your pacing. Interval is a bit easier so you can start out conservative. NS= second half faster than the first half. Descend 1-4 through the 4 rounds.
