Race Simulation 1650
warm up 400 every 4th surf kick, alt press, HE scull, polo. MS: * take short rest after the effort. After the easy take 15-20" rest or whenever you feel ready to attack the effort again. 500 as 200 get out speed, 100 transition to middle of race pace, 200 middle of race pace. 250 easy as 50free/50back. 400 as 200 get out speed, 50 transition to middle of race pace, 150 race pace. Cool Down 100 easyRace Simulation 2650
400 every 4th surf kick, alt press, HE scull, polo. 12x50 as: 3 as 25F/25E on 1', 3 threshold on 50, 3 25E/25F on 1, 3 threshold on 50. MS: * take short rest after the effort. After the easy take 3-4 red line rest or whenever you feel ready to attack the effort again. 500 as 200 get out speed, 100 transition to middle of race pace, 200 middle of race pace. 250 easy as 50free/50back. 400 as 200 get out speed, 50 transition to middle of race pace, 150 race pace. 100 easy. 300 as 150 get out speed, 50 transition, 100 race pace. 100 easyRace Simulation 5000
800 every 4th surf kick, alt press, HE scull, polo.
600 band + paddles as 50build/25F/50steady/25back.
15x50 as: 3 as 25F/25E on 50, 3 threshold on 40, 3 25E/25F on 50, 3 threshold on 40, 3 ascend on 50.
MS: * take short rest after the effort. After the easy take 3-4 red line rest or whenever you feel ready to attack the effort again.
600 as 200 get out speed, 100 transition to middle of race pace, 300 middle of race pace.
300 easy as 50free/25drill.
500 as 200 get out speed, 100 transition to middle of race pace, 200 middle of race pace.
250 easy as 50free/50back.
400 as 200 get out speed, 50 transition to middle of race pace, 150 race pace.
200 easy every 4th nonfree.
600 as 200 get out speed, 100 transition to middle of race pace, 300 middle of race pace.
300 w/d.