300 warmup

400 stroke work

Broken 600 – 10sec rest interval on the 100. Hold 1:35 per 100

200 cooldown

Bursts of race simulation pace using short intervals maintains and even improves muscle recruitment patterns. Not doing any high intensity training this week can leave you feeling “flat” on race day. Fitness abilities are lost first when the workload is reduced and race-like intensity is the key to maintaining performance.

My good friend Barb Brooks, who now lives in KC, paced me on the 2nd 50 of each 100 today. Thanks Barb for working that negative split!