** Power rack= 4 as 12.5fast,3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
** On deck JS, etc.. is to simulate the run in and dolphin dives for a beach start triathlon.
Race Simulation 2550
400 every 4th 50 as 25 scull/25 surf kick.
5x50 power rack on 50.
MS:
Start on the pool deck with:
10 Jump squats, 20 mountain climbers, 10 Jump squats- OK to have shoes on if you feel safer for this!
300 swim all out. 25"rest.
200 all out. 20"rest.
100 all out. 15" rest.
4x200 on 2:40 threshold effort.
400 VERY easy your choice of mixing it up of drill, swim, back, IM, etc...)
100 w/d.
** Power rack= 4 as 12.5fast,3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
** On deck JS, etc.. is to simulate the run in and dolphin dives for a beach start triathlon.
Race Simulation 5000
800 every 4th 50 as 25 scull/25 surf kick.
10x50 power rack on 50.
MS: 2 rounds of...
(Start on the pool deck with:
10 Jump squats, 20 mountain climbers, 10 Jump squats- OK to have shoes on if you feel safer for this!
300 swim all out. 25"rest.
200 all out. 20"rest.
100 all out. 15" rest.
4x200 on 2:40 threshold effort.
400 VERY easy your choice of mixing it up of drill, swim, back, IM, etc...)
100 w/d.
** Power rack= 4 as 12.5fast,3 as 25fast, 2 as 37.5 fast, 1 as 50fast.
** On deck JS, etc.. is to simulate the run in and dolphin dives for a beach start triathlon.
