Race Simulation 1500
Warm up 400 every 4th scull or fly kick on back. 6x50 as 25F/25E MS: 200 FAST get out speed. 15"rest. 4x100 on 20" rest middle of race pace. Cool Down 200 very easyRace Simulation 2800
400 every 4th scull or fly kick on back. 6x50 desc 1-3 with paddles and band on 1’. 6x50 as 25F/25E on 50. MS: 2 rounds of... (200 FAST get out speed. 15"rest. 4x100 on 1:40 holding middle of race pace. 200 very easy, 4 red line rest.)Race Simulation 5200
800 every 4th scull or fly kick on back.
6x100 desc 1-3 with paddles on 1:35.
8x50 minipower rack on 50.
100 easy.
MS: 3 rounds of...
(300 FAST get out speed. 15"rest.
100 transition fast to race pace. 10"rest.
5x100 on 1:35 holding sub 1:15.
200 very easy.)
** Minipower rack= #1 12.5F/37.5Ez, #2 25F/25E, #3 37.5F, #4 50F.