Race Simulation 1500

Warm up

600 as 150fr/100drill/50Kick, 150fr/100IM/50K.

MS:

800 as 300 get out speed, 30″rest, 300 middle of race pace, 20″rest, 200 middle of race pace.

Cool Down

 

100 w/d

Race Simulation 2700

600 as 150fr/100drill/50Kick, 150fr/100IM/50K.

MS: 2×800 with 200 easy btwn as…

#1 300 get out speed, 30″rest, 300 middle of race pace, 20″rest, 200 middle of race pace.

#2 4×200 with #1 get out on 25″ rest, #3-4 middle of RP on 20″rest- more rest, so have a good effort!

100 w/d

 

Race Simulation 5000

900 as 150fr/100drill/50Kick, 150fr/100IM/50K, 150fr/100polo/50back.

6×100 band + paddles as 3 on 1:30, 1:25, 1:20; 3 on 1:25- or chose intervals that fit that pattern for you.

MS: 3×1000 with 200 easy btwn as…

#1 400 get out speed, 30″rest, 300 holding sub 3:45, 20″rest, 200 sub 2:30, 10″ rest, 100 prep for bike.

#2 5×200 with #1-2 get out on 25″ rest, #3-5 holding sub 2:30 on 15″rest- more rest, so have a good effort!

#3 500 with get out speed + transition to RP. 25″rest. 5×100 on 1:25 holding sub 1:15.

100 w/d