**Power rack = 4 as 12.5fats, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.
Race Simulation 2500
500 choice warmup
10x50 power rack on 55-60”.
MS: 2 rounds of...
(300 as 150really fast/150 still fast but settle into pace.
20"rest.
2x200 threshold effort on 3 red line rest.
50 easy on 30”rest.)
**Power rack = 4 as 12.5fats, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.
Race Simulation 5100
600 choice warmup
10x50 power rack on 50.
MS: 3 rounds of...
(400 as 200really fast/200 fast but settle into pace.
20"rest.
2x300 threshold effort on 4’.
100 easy on 2:15.)
After MS, aerobic on 3 red line rest.
4x100 paddles + band.
4x100IM.
100 w/d.
**Power rack = 4 as 12.5fats, 3 as 25fast, 2 as 37.5fast, 1 as 50 fast.
