Race Simulation 1300

200 every 4th 50 nonfree.

100 as 25 fast/25 easy

MS: 2 rounds of…

(4×50 “only get out speed” fast on 15″ rest

150 middle of race pace on 15″ rest.

100 on 60″ rest easy, first 25 back.)

Cool Down

100 Choice

Race Simulation 2500

400 every 4th 50 nonfree.

4×50 minipower rack on 55-60.

100 easy.

MS: 3 rounds of…

(4×50 “only get out speed” fast on 55″.

300 middle of race pace on 3 red line rest.

100 on 2:30 easy, first 25back.)

 

Race Simulation 5000

800 every 4th 50 nonfree.

6×100 desc 1-3 band + pdls on 1:35.

8×50 minipower rack on 50.

100 easy.

MS: 3 rounds of…

(4×50 “only get out speed” fast on 45″.

300 middle of race pace on 4:15.

200 middle of race pace on 2:50.

100 on 2′ easy, first 25back.)

After MS, 700 straight with paddles mixing in drills and slowing it down to work on technique.