Yesterday was threshold. Got a good ass-kicking.

Warm up
200 easy
200 IM
200 pull

12 x 50
i) 50m build to threshold
ii) 50m easy
iii) 25m build/25 hold

Main Set
3x
i) 6 x 75 at threshold pace
ii) 200 super easy

Cool down was the last 200 of the main set as I ran out of time

Total 3150scm