Thu - Threshold work
Fri - Aerobic
Sat - Speed, Strength and Kick (for those that can)
Thu
300, 3*100, 3*50 descend
1 * 100 at 400 Pace on 2:00
175-200 build off stroke or IM on 3:30
2 * 100 at 400 Pace on 10s rest on 3:30
175-200 build off stroke or IM on 3:30
3 * 100 at 400 Pace on 10s rest on 5:00
175-200 build off stroke or IM on 3:30
4 * 100 at 400 Pace on 10s rest on 6:30
175-200 build off stroke or IM on 3:30
rest and recovery
three times
3*50, 2*75, 1* 100 - all on 1:20 trying to hold pace from above as easily as possible
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