Race Simulation 1300
Warm up 500 every 4th length as overkick, breast, back, one armed fly, HE catch x2. 100 easy. MS: 3x100 get out speed fast on 10", 15", 20" rest respectively. 300 middle of race feel on 15”rest. Cool Down 100 easy mixing it up with back and drillsRace Simulation 2500
500 every 4th length as overkick, breast, back, one armed fly, HE catch x2. 2 rounds of… (3x50 desc 1-3 on 55. 4x25 as half fast/half easy on 30.) 100 easy. MS: 2 rounds of... (3x100 get out speed fast on 1:40, 1:45, 1:50. 300 middle of race feel on 15”rest. 100 easy mixing it up with back and drills, 20"rest.)Race Simulation 5100
1000 every 4th length as overkick, breast, back, one armed fly, HE catch x2.
2 rounds of…
(100 build on 1:30.
2x75 as 6 strokes fast off each wall on 1:10.
3x50 desc 1-3 on 50.
4x25 as half fast/half easy on 25.)
100 easy.
MS: 3 rounds of...
(4x100 get out speed fast on 1:35, 1:40, 1:45, 1:50.
400 middle of race feel on 5:20.
200 easy mixing it up with back and drills, 20"rest.)