Race Simulation 1500
Warm Up 600 as 200 every 4th length HEScull; 200 every 4th length kick; 200 every 4th length drill choice. Main Set: 200 get out speed. Do open turn to see 100 time. On 20" rest 100 get out speed. Must be faster than 1st 100 of 200. On 20" rest 100 transition from all out to middle of race pace. On 15" rest 2x200 on 15" rest, middle of race pace. What are you doing to focus on these? Cool Down 100 choiceRace Simulation 2700
600 as 200 every 4th length HEScull; 200 every 4th length kick; 200 every 4th length drill choice. 6x50 desc 1-3 on 60 fist drill, 55, 50. MS:2 rounds of.. (200 get out speed. Do open turn to see 100 time. On 4 red line rest. 100 get out speed. Must be faster than 1st 100 of 200. On 4 red line rest. 100 transition from all out to middle of race pace. On 3 red line rest. 2x200 on 3 red line rest, middle of race pace. What are you doing to focus on these? Recovery 100 choice.)Race Simulation 5000
900 as 300 every 3rd HEScull; 300 every 3rd kick; 300 every 3rd drill choice.
9x50 desc 1-3 on 50 fist, 45, 40.
50 easy.
MS:2 rounds of..
(300 get out speed. Do open turn to see 200 time. On 4:10.
200 get out speed. Must be faster than 1st 200 of 300. Open turn to see 100 time. on 2:45.
100 get out speed. Must be faster than 1st 100 of 200. on 1:25.
100 transition from all out to middle of race pace. on 1:20.
2x400 on 5:30 middle of race pace. What are you doing to focus on these?
Recovery 3x100 on 1:50, 1:40, 1:30.)
** These intervals are giving you a little more rest than usual, so make the efforts harder. Middle of race pace is faster than threshold pace.