Race Simulation 1200
Warm up: 400 every 4th 50 as 25HEscull/25teeter totter. MS: 400 as 150fast/250 middle race pace (RP) feel on 20" rest. 100 easy on 15" rest. 200 as 100fast/100 middle RP feel on 20" rest. Cool Down 100 easy ** No rest on transition from fast get out speed to threshold feel. Be risky on the fasts.Race Simulation 2600
400 every 4th 50 as 25HEscull/25teeter totter. 6x100 as #1IM, #2 25RA/25LA/50build, #3 25F/25E on 4 red line rest. MS: 2 rounds of... (400 as 150fast/250 middle race pace (RP) feel on 4 red line rest. 100 easy on 3 red line rest. 200 as 100fast/100 middle RP feel on 4 red line rest. 100 easy on 3 red line rest.) ** No rest on transition from fast get out speed to threshold feel. Be risky on the fasts.Race Simulation 5100
600 every 4th 50 as 25HEscull/25teeter totter.
6x100 as #1IM, #2 25RA/25LA/50build, #3 25F/25E on 1:30.
MS: 2 rounds of...
(600 as 200fast/400 middle of race pace feel on 8'.
100 easy on 1:45.
400 as 150fast/250 middle RP feel on 5:40.
100 easy on 1:45.
200 as 100fast/100 middle RP feel on 2:40.
200 easy on 3:30.)
After the 2nd round, go into a 600 at middle of race pace feel with an 8 stroke surge in the middle of every 3rd lap.
100 w/d.
** No rest on transition from fast get out speed to threshold feel. Be risky on the fasts.