Race Simulation 1600
Warm up 400 every 4th length drill of choice 200 as 25Fast/25very easy. main Set: 2 x 200 get out speed on 20" rest- be uncomfortable and risky with the effort. 2 x 250 threshold on 15" rest. Cool Down 100 easyRace Simulation 2600
400 every 4th length sailboat drill 200 as 25F/25very easy. 2 rounds of... (2x200 get out speed on 4 red line rest- be uncomfortable and risky with the effort. 2x250 threshold on 3 red line rest. 100 easy on 4 red line rest.)Race Simulation 5000
400 every 4th scull. 300 every 3rd fly kick on back. 200 every 2nd back. 100 choice.
5x100 band + paddles on 1:30 steady.
10x50 power rack on 45.
MS:3 rounds of...
(2x200 get out speed on 2:50- be uncomfortable and risky with the effort.
2x250 threshold on 3:20.
100 easy on 2:10.)
** Power rack= 4 as 12.5F, 3 as 25F, 2 as 37.5F, 1 as 50F.