Race Simulation 1350
Race Simulation 2500
600 as 100free, 200 as 25dr/fr, 300 as 50fr/25k. W/u set: 6x50 desc 1-3 on 55-60. 4x25 as 6 strokes fast no breath off each wall on 30. 50 easy. MS: 400 broken 10" every 100- get out speed for start of the race. 3x250 on 3 red line rest threshold effort. 200 perfect stroke w/d.Race Simulation 5200
900 as 100free, 200 as 25dr/fr, 300 as 50fr/25k, 200 as 25dr/fr, 100 choice.
3 rounds of...
(6x50 desc 1-3 on 45.
4x25 as 6 strokes fast no breath on 25.
50 IM easy on 1')
MS:
500 broken 10" every 100- get out speed.
4x250 on 3:20 middle of race pace.
200 very easy recovery.
400 broken 10" every 100- get out speed.
3x250 on 3L20 middle of race pace.
100 very easy w/d.