Race Simulation 1350
Warm up 300 every 3rd length choice drill. 300 every 3rd length fast. MS: 3x50 fast on 10" rest. 1x50 fast fly or water polo on 15" rest. 3x50 fast on 15", 10", 5" rest respectively. 2x200 threshold effort on 15" rest Cool Down 200 very easy your choice.Race Simulation 2500
300 every 3rd length choice drill. 300 every 3rd length fast. MS: 2 rounds of... (3x50 fast on 50. 1x50 fast fly or water polo on 55. 3x50 fast on 55, 50, 45. 2x200 threshold effort on 3 red line rest. 200 very easy your choice.)Race Simulation 5000
900 as 150fr/25k/50fr/25dr/50fr.
6x100 as #1 25RA/25LA/50build. #2 as 6 strokes fast off each wall. #3 as 25F/25E on 1:30.
MS: 2 rounds of...
(3x50 fast on 40.
1x50 fast fly on 50.
3x50 fast on 40.
1x50 fast fly on 50.
3x50 fast on 50, 45, 40.
400, 300, 200, 100 on 1:20 base.
300 very easy your choice.)