Race Simulation 1800
warm up 400 every 4th 25 scull, back, fly kick on back, choice. MS: 2 rounds of... (4x50 on 10" rest get out speed- be risky. 1x100 on 30" rest as transition from all out to Race pace(RP). Transition each 100 so you get 2 practices. 2x150 middle of RP on 15" rest. 1x100 very easy recovery choice.) Cool Down NoneRace Simulation 2700
400 every 4th 25 scull, back, fly kick on back, choice. 200 as 50 build/25 ez/ 25 with 10 strokes fast off wall x2. MS: 3 rounds of... (4x50 on 50 get out speed- be risky. 1x100 on 1:40 as transition from all out to Race pace(RP). Transition each 100 so you get 3 practices. 2x150 middle of RP on 3 red line rest. 1x100 very easy recovery choice.)Race Simulation 5200
800 every 4th 25 scull, back, fly kick on back, choice x2.
400 as 50 build/25 ez/ 25 with 10 strokes fast off wall x4.
8x50 minipower rack on 50.
MS: 3 rounds of...
(4x50 on 50 get out speed- be risky.
3x100 on 1:30 as transition from all out to Race pace(RP). Transition each 100 so you get 3 practices.
2x150 middle of RP on 2:10.
1x200 middle of RP but last 50 faster to jockey for position.
1x200 very easy recovery choice.)
**Minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50F.