200 every 4th 50 nonfree.
100 as 25 fast/25 easy
MS: 2 rounds of...
(4x50 "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.
4x50 minipower rack on 55-60.
100 easy.
MS: 3 rounds of...
(4x50 "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.
6x100 desc 1-3 band + pdls on 1:35.
8x50 minipower rack on 50.
100 easy.
MS: 3 rounds of...
(4x50 "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.
