Race Simulation 1400

400 choice.

3×100 paddles

MS:

3×100 get out speed on 10″, 15″, 20″ rest respectively.

300 middle of race pace.

Cool Down

100 very easy choice

Race Simulation 2400

400 choice.

3×100 paddles on 4 red line rest descend

4×50 var sprint on 50-55.

100 back on easy.

MS: 2 rounds of…

(3×100 get out speed on 1:40, 1:50, 2’, 1:40.

300 middle of race pace.

100 very easy choice.)

 

Race Simulation 5100

600 choice.

2 rounds of…

(3×100 band + paddles on 1:30 steady.

4×50 var sprint on 45.

100 back on 1:45 easy)

MS: 3 rounds of…

(4×100 get out speed on 1:30, 40, 50, 20.

500 middle of race pace.

200 very easy choice.)