Race Simulation 1200
warm up 400 every 4th 50 as 25kick choice/25back. MS: 4x50 on 20" rest fastest possible average. 3x150 on 20" rest rest middle of race pace. Cool Down 150 easy choiceRace Simulation 2500
400 every 4th 50 as 25kick choice/25back. 10x50 power rack on 55-60”. MS: 2 rounds of... (4x50 on 1’ fastest possible average. 3x150 on 4 red line rest middle of race pace. 150 easy choice.) **Power rack= 4 as 12.5F/37.5Ez, 3 as 25F/25E, 2 as 37.5F/12.5E, 1 as 50Fast.Race Simulation 5200
800 every 4th 50 as 25kick choice/25IM order.
10x50 power rack on 50.
6x100 band + paddles on 1:35, 30. 25.
MS: 3 rounds of...
(6x50 on 50 fastest possible average.
4x150 on 1:55 middle of race pace.
200 easy choice.)
**Power rack= 4 as 12.5F/37.5Ez, 3 as 25F/25E, 2 as 37.5F/12.5E, 1 as 50Fast.