Race Simulation 1600
Warm Up 300 every 4th length scull. 300 every 3rd fast. Main Set: 2 x 200 get out speed on 20" rest- be uncomfortable and risky with the effort. 2 x 250 threshold on 15" rest, settle into middle of race pace. Cool Down 100 easyRace Simulation 2600
300 every 4th length scull. 300 every 3rd fast. MS: 2 rounds of... (2x200 get out speed on 4 red line rest- be uncomfortable and risky with the effort. 2x250 threshold on 3 red line rest, settle into middle of race pace. 100 easy on 30”rest)Race Simulation 5000
400 every 4th scull.
300 every 3rd fly kick on back.
200 every 2nd back.
10x50 power rack on 50.
MS:
3 rounds of...
(2x200 get out speed on 2:45- be uncomfortable and risky with the effort.
2x250 threshold on 3:15.
100 easy on 2:10.)
After MS,
500 easy as 50 kick no board choice hard/50 perfect stroke free.
100 w/d.