RACE DAY!!
Big set of 50's today...
20 x 50 as follows:
odds- RACE from a dive @ 1:00
evens- swim from a push at "2nd gear" @ 2:00
1-10, free
11-20, no free (all the same stroke)
Finish up with partner kick 25's @ :45, go 4 free and 4 no free. Fwd ss at midpool
DISTANCE-
Warmup as much as you need to in order to be ready for...
3 rounds of:
2 x 175 pull free @ :20 rest, desc 1-2 to giddyup
:20 rest, drop pulling gear
BROKEN 200 swim: 4 x 50 @ :10 rest, needs to be faster than 2nd 175 (2nd round is 75/50/75 @ :15 rest; 3rd round is either the 4 x 50 or 75/50/75, your choice)
Join the stroke group for the partner kick 25's after the 3rd round
Warmdown a bit before you get out, do an excellent job in school today. Get excited for holiday training & have a great day!
No comments:
Post a Comment