Race Simulation 1400
warm up 500 every 4th HEScull. 8x25 variable sprints on 30. MS: All get out speed: 50 fast-10"rest-100 fast-15"rest-50 fast- 10"rest. 100-200-100 middle of race pace on 20" rest- more rest than normal, so faster pace than threshold. Cool down 100 easy choice ** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.Race Simulation 2500
500 every 4th HEScull. 8x50 band + paddles on 3 red line rest. 8x25 variable sprints on 30. MS: 2 rounds of... (All get out speed: 50 fast-10"rest-100 fast-15"rest-50 fast- 10"rest. 100-200-100 middle of race pace on 4 red line rest- more rest than normal, so faster pace than threshold. 100 easy choice.) ** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.Race Simulation 5300
400 every 4th length HEScull, 300 every 3rd length kick, 200 every 2nd back, 100 threshold effort.
10x100 band + paddles desc 1-4, 5-7, 8-9, 10 ez on 1:30.
8x25 variable sprints on 25.
MS: 2 rounds of...
(All get out speed noted as fast here: 50 fast-10"rest-100fast-15"rest-150fast-20"rest-100fast-15"rest -50fast- 10"rest.
100-200-300-200-100 on 1:25 base (nice rest!) holding sub 1:10 (or faster than a pace you would do a normal 1:20 base set on)/100 pace.
200 easy choice.)
** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.