Race Simulation 1500
Warm up 600 as 150fr/100drill/50Kick, 150fr/100IM/50K. MS: 800 as 300 get out speed, 30"rest, 300 middle of race pace, 20"rest, 200 middle of race pace. Cool Down 100 w/dRace Simulation 2700
600 as 150fr/100drill/50Kick, 150fr/100IM/50K. MS: 2x800 with 200 easy btwn as... #1 300 get out speed, 30"rest, 300 middle of race pace, 20"rest, 200 middle of race pace. #2 4x200 with #1 get out on 25" rest, #3-4 middle of RP on 20"rest- more rest, so have a good effort! 100 w/dRace Simulation 5000
900 as 150fr/100drill/50Kick, 150fr/100IM/50K, 150fr/100polo/50back.
6x100 band + paddles as 3 on 1:30, 1:25, 1:20; 3 on 1:25- or chose intervals that fit that pattern for you.
MS: 3x1000 with 200 easy btwn as...
#1 400 get out speed, 30"rest, 300 holding sub 3:45, 20"rest, 200 sub 2:30, 10" rest, 100 prep for bike.
#2 5x200 with #1-2 get out on 25" rest, #3-5 holding sub 2:30 on 15"rest- more rest, so have a good effort!
#3 500 with get out speed + transition to RP. 25"rest. 5x100 on 1:25 holding sub 1:15.
100 w/d