Daily Swim Workout #217: Race Simulation

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 easy

Race Simulation 2600

400 every 4th length sailboat drill

200 as 25F/25very easy.

2 rounds of…

(2×200 get out speed on 4 red line rest- be uncomfortable and risky with the effort.

2×250 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.

5×100 band + paddles on 1:30 steady.

10×50 power rack on 45.

MS:3 rounds of…

(2×200 get out speed on 2:50- be uncomfortable and risky with the effort.

2×250 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.

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