Thur Threshold - Oct 12

16 * 50

4 swim with fins on :50

4 swim on :55

4 pull on 1:00

4 kick on 1:05

3 * 50 fast pull with paddles on 1:00

200 kick smooth descend by 50 on 5:00

3 * 50 sprint Kick on 1:30

200 swim smooth descend by 50 on 4:30

Four times thru

1 * 50, 1 * 25, 1 * 75, 1 * 50

3:00 float

rd 1 swim on 1:30

rd 2 swim another stroke on 2:00

rd 3 kick on 2:30

rd 4 choice - really hurting go harder and avoid swimming - ie kick into V board