Race Simulation 1500
Warm up 300 w/u choice, mixing in some drills. 200 as 25 fast/25easy. MS: 100-75-50-25 fast on 10" rest. 100 transitioning from fast to RP on 40" rest. 200-150-100-50 on 15" rest, middle of race effort. Cool Down 150 easy your choice mix it upRace Simulation 2500
300 w/u choice, mixing in some drills. 200 as 25 fast/25easy. MS: 2 rounds of... (100-75-50-25 fast on 10" rest. 100 transitioning from fast to RP on 2'. 200-150-100-50 on 3 red line rest, middle of race effort. 150 easy your choice mix it up on 30"rest.)Race Simulation 5000
800 every 4th length as scull or fist.
3x200 odds 25FAST/25very easy, evens 50build/25F/25 ez back. On 3'.
MS: 3 rounds of...
(100-75-50-25 fast on 10" rest.
2x125 transitioning from fast to RP on 1:45.
200-150-100-50 on 2:40, 1:55, 1:15, 35!- intervals get harder.
250 easy your choice mix it up on 30"rest.)