Race Simulation 1600
warm up
600 as 300 every 3rd HEScull; 300 every 3rd drill choice.
MS:
200 get out speed on 15″ rest.
100 get out speed on 15″ rest.
100 transition from all out to middle of race pace on 10″ rest.
2×200 middle of race pace on 20″ rest. What are you doing to focus on these?
Cool Down
200 choice of stroke
Race Simulation 2900
600 as 300 every 3rd HEScull; 300 every 3rd drill choice.
6×50 desc 1-3 on 1’ fist, 55, 50.
MS:2 rounds of..
(200 get out speed on 3 red line rest.
100 get out speed on 3 red line rest.
100 transition from all out to middle of race pace on 2 red line rest.
2×200 middle of race pace on 4 red line rest. What are you doing to focus on these?
Recovery 2×100 on 4 red line rest)
Race Simulation 4700
900 as 300 every 3rd HEScull; 300 every 3rd kick; 300 every 3rd drill choice.
12×50 desc 1-3 on 50 fist, 45, 40.
MS:2 rounds of..
(300 get out speed. Do open turn to see 200 time. On 4:20.
200 get out speed. Must be faster than 1st 200 of 300. Open turn to see 100 time. on 2:50.
100 get out speed. Must be faster than 1st 100 of 200. on 1:25.
100 transition from all out to middle of race pace. on 1:30.
2×300 on 4:20 middle of race pace. What are you doing to focus on these?
Recovery 3×100 on 1:50, 1:40, 1:30)
** More rest than usual so go for it!