Race Simulation 1600
Warm up 300 every 3rd length HE scull. 200 every 4th length back. 100 choice as 25drill/25fast. MS: 2x200 get out speed on 20" rest- be uncomfortable and risky with the effort. 2x250 middle of race pace on 15" rest. Cool Down 100 easyRace Simulation 2600
300 every 3rd length HE scull. 200 every 4th length back. 100 choice as 25drill/25fast. MS: 2 rounds of... (2x200 get out speed on 4 red line rest- be uncomfortable and risky with the effort. 2x250 middle of race pace on 3 red line rest. 100 easy on 2:15.)Race Simulation 5000
400 every 4th scull.
300 every 3rd fly kick on back.
200 every 2nd back.
100 choice
5x100 band + paddles on 1:30.
10x50 power rack on 50.
MS:
3 rounds of...
(2x200 get out speed on 2:50- be uncomfortable and risky with the effort.
2x250 middle of race pace on 3:20.
100 easy on 2'.)