Wed Race Simulation for 1500 people: 1000 yards
**For those 5k people NOT racing, you can do another 12x100 of the MS, then add a 600 straight of paddles only, mixing up strokes and drills.Wed Race Simulation for 2500 people: 1800 yards
300 free every 4th 25 drill choice. 8x25 odds fast, evens easy on 30-40". MS: 12x100 as 2 FAST on 1:45-2’(get out speed), 3 threshold on 3 red line rest, 1 easy on 30”rest. 100 w/d. **For those 5k people NOT racing, you can do another 12x100 of the MS, then add a 600 straight of paddles only, mixing up strokes and drills.Wed Race Simulation for 5000 people: 3200 yards
300 free.
300 as 12.5 high elbow scull/37.5free. 25 kick hands at side rolling a circle/25free.
300 band + paddles steady.
12x25 odds fast, evens easy on 25/30".
MS:
18x100 as 2 FAST on 1:40 (get out speed), 3 threshold on 1:20, 1 easy on 2'.
200 w/d.
**For those 5k people NOT racing, you can do another 12x100 of the MS, then add a 600 straight of paddles only, mixing up strokes and drills.