Daily Swim Workout #223: Race Simulation

Race Simulation 1600

600 as 150fr/100dr/50k. MS: 6x50 on 15-20" rest holding fastest possible average. 300-200-100 middle of race pace on 15" rest. Cool Down 100

Race Simulation 2700

600 as 150fr/100dr/50k. MS: 6x50 on 55-60 holding fastest possible average. 300-200-100 middle of race pace on 3 red line rest. 200 easy on 30”rest. 6x50 on 55-60 holding fastest possible average. Put on paddles possibly: 300-200-100 middle of race pace on 3 red line rest. 100 w/d.

Race Simulation 5000

600 as 150fr/100drill/50kick no board.

4x200 as ODDS 25Fast/25Ez on 2:50, EVENS 25fr/25drill rotating through: RA, LA, scull, uptempo free on 3 red line.

MS:

8x50 on 50 holding fastest possible average.

400-300-200-100 on 1:20/100 base.

200 easy on 4'.

6x50 on 50 holding fastest possible average.

300-200-100 on 1:20/100 base.

100 easy on 2'.

With paddles:

8x50 on 50 holding fastest possible average.

300-200-100 on 1:20 base.

200 easy w/d.

** LA= left arm only drill in attachment, can you guess what RA is? J

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