Race Simulation 1650
Race Simulation 2500
400 every 4th 25 scull or straight arm drill. 300 as 25 ez/25medium fist/25 fast. MS: 8x50 on 1’ fastest possible average. 3x150 on 3 red line rest, middle of race pace effort. 100 easy on 20-30”rest. 6x50 on 55 fastest possible average. 3x150 on 3 red line rest, middle of race pace effort. 100 w/d.Race Simulation 5000
900 every 4th 25 scull or straight arm drill.
300 as 25 ez/25medium fist/25 fast.
MS:
8x50 on 50 fastest possible average.
3x200 on 2:40 middle of race pace effort.
200 easy on 3:30.
6x50 on 45 fastest possible average.
3x200 on 2:40 middle of race pace.
200 easy on 3:30.
6x50 on 40! Go for it!
3x200 on 2:40.
100 easy
After MS, 400 kick as 50 board flutter fast/25 fly kick on your back/25arms at side rotating body kick steady.
100 w/d.