RACE DAY!!
After the Meet Warmup, anybody racing this weekend will do the usual- but, without fins
DISTANCE-
3 rounds of:
3 x 150 swim desc 1-3 @ 2:00 (@ 2:10 in 2nd round, @ 2:20 in 3rd round), get time
200 easy choice
1 x broken 150, different by round:
3 x 50 @ :10 rest in 1st round
75/50/25 in 2nd round @ :10 rest
25/50/75 in 3rd round @ :10 after 15 and :15 rest after the 50
200 easy choice after each round
Everybody else:
3 x 75 race IM from a dive @ 3:00, get times and figure avg
(50 fly/25 back in 1st rd; 50 back/25 breast in 2nd rd; 50 breast/25 free in 3rd rd)
swim easy after each 75, then after 3rd 75
1 x 100 RACE from a dive (fly/back by 50's in 1st rd, then back/breast in 2nd rd, and then breast/free)
8 minutes active recovery after each round
After 3rd round, finish up with 3 x 300 pull @ :20 rest w/choice equip
Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourselves away from the pool this weekend. Have a great day!
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