Race Simulation 1550
300 choice. 3x100 as #1 25RA/25LA/50build. #2 as 6 strokes fast off each wall. #3 as 25F/25E on 4 red line rest. MS: All on 20" rest 2x50 get out speed fast 1x50 strong polo (not quite as hard effort) 2x50 fast 300, 200, 100 middle of race pace effort Cool Down 100 very easy your choiceRace Simulation 2500
300 choice. 3x100 as #1 25RA/25LA/50build. #2 as 6 strokes fast off each wall. #3 as 25F/25E on 4 red line rest. MS: 2 rounds of... (2x50 get out speed fast on 1’. 1x50 strong polo (not quite as hard effort) on 1’. 2x50 fast on 1’. 300, 200, 100 middle of race pace effort on 4 red line rest. 100 very easy your choice.)Race Simulation 5000
900 as 150fr/25k/50fr/25dr/50fr.
9x100 as #1 25RA/25LA/50build. #2 as 6 strokes fast off each wall. #3 as 25F/25E on 1:30-35.
100 easy
MS: 2 rounds of...
(2x50 get out speed fast on 45.
1x50 strong polo (not quite as hard effort) on 50.
2x50 fast on 45.
1x50 strong fly (so mean!) on 50.
400, 300, 200, 100 on 1:25 base/100 holding sub 1:16's.
300 very easy your choice.)