Race Simulation 1250
600 as 100 free building through set/50 of RA, LA, shark drill, HE scull. MS: 5x50 get out speed, fastest possible average on 5", 10" 15", 10", 5" rest respectively. 3x150 threshold effort on 15" rest.. Cool Down 100 very easy choice with at least a 25 back.Race Simulation 2500
600 as 100 free building through set/50 of RA, LA, shark drill, HE scull. 2 rounds of... (4x25 variable sprint on 35. 50 easy on 1’) MS: 2 rounds (650ea) (5x50 get out speed, fastest possible average on 50, 55, 60, 55. 50 3x150 threshold effort on 3 red line rest.. 100 very easy choice with at least a 25 back. 15-30" rest)Race Simulation 4950
800 as odd 100's free building through set, evens 100's as RA, LA, band only, choice.
6x100 band + paddles on 1:30
2 rounds of...
(4x25 variable sprint on 25.
100 steady on 1:30 (hold 1:18))
MS: 3 rounds (1050ea)
(7x50 get out speed, fastest possible average on 40, 45, 50, 60 (whew!), 50, 45, 40.
4x125 threshold on 1:50, how close can you be to 1:30?.
200 very easy choice with some back and drill.)