** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
Race Simulation 2400
300 every 3rd length backstroke, 200 every 2nd length polo drill, 100 choice.
10x50 power rack on 55-60 (see below).
MS:
8x25 on 40 fastest possible average
400 middle of race pace. Go right into….
100 very easy on 30"rest.
6x50 on 1’ fastest possible average.
300middle of race pace.
100 w/d.
** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
Race Simulation 5100
400 every 4th scull, 300 every 3rd fly kick on back, 200 every 2nd length polo, 100 choice.
10x50 power rack on 50.
MS:
12x25 on 25 fastest possible average
600 middle of race pace. Go right into….
100 very easy on 30"rest.
8x50 on 45 fastest possible average.
500middle of race pace.
100 easy on 30"rest.
6x75 on 1:10 fastest possible average.
400 middle of race pace.
150 easy.
After MS, 500 kick choice. Do at least half fast.
100 w/d.
** Power rack= 4 as 12.5fast, 3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
