Daily Swim Workout #236: Race Simulation

Race Simulation 1400

warm up

500 every 4th HEScull.

8×25 variable sprints on 30.

MS:

All get out speed: 50 fast-10″rest-100 fast-15″rest-50 fast- 10″rest.

100-200-100 middle of race pace on 20″ rest- more rest than normal, so faster pace than threshold.

Cool down

100 easy choice

** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.

Race Simulation 2500

500 every 4th HEScull.

8×50 band + paddles on 3 red line rest.

8×25 variable sprints on 30.

MS: 2 rounds of…

(All get out speed: 50 fast-10″rest-100 fast-15″rest-50 fast- 10″rest.

100-200-100 middle of race pace on 4 red line rest- more rest than normal, so faster pace than threshold.

100 easy choice.)

** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.

 

Race Simulation 5300

400 every 4th length HEScull, 300 every 3rdĀ length kick, 200 every 2nd back, 100 threshold effort.

10×100 band + paddles desc 1-4, 5-7, 8-9, 10 ez on 1:30.

8×25 variable sprints on 25.

MS: 2 rounds of…

(All get out speed noted as fast here: 50 fast-10″rest-100fast-15″rest-150fast-20″rest-100fast-15″rest -50fast- 10″rest.

100-200-300-200-100 on 1:25 base (nice rest!) holding sub 1:10 (or faster than a pace you would do a normal 1:20 base set on)/100 pace.

200 easy choice.)

** var spr= #1 half fast/half easy, #2 half ez/half fast, #3 build, #4 sprint.

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