Daily Swim Workout #139: Race Simulation

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.

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