Race Simulation 1300
Warm up 400 every 4th length scull or fly kick on back. MS: 150 FAST drop others speed on 15" rest. 100 transition from fast to threshold on 20" rest. 4x100 on 10" rest middle of race pace effort. 150 very easy on 30"rest Cool Down 100 perfect strokeRace Simulation 2500
400 every 4th scull or fly kick on back. 8x50 minipower rack on 50. MS: 2 rounds of... (150 FAST drop others speed on 2:50. 100 transition from fast to threshold on 1:30. 4x100 on 1:20 middle of race pace effort. 150 very easy on 30"rest). 100 perfect stroke w/d.Race Simulation 5000
800 every 4th scull or fly kick on back.
6x100 band + paddles desc 1-3 on 1:40, 35, 30.
8x50 minipower rack on 50.
100 easy.
MS: 3 rounds of...
(200 FAST drop others speed on 2:50.
100 transition from fast to threshold on 1:30.
5x100 on 1:20 middle of race pace effort.
200 very easy on 30"rest).
100 perfect stroke w/d.