Another pretty cool morning today (46 degrees @ 4:15!), so we're going to modify our RACE DAY to keep things moving:
Meet Warmup, then...
4 x 50 swim/drill by 25's @ :55- in MRS no free; build the swim to FAST TURN
1 x 100 @ 1:25 swim free br3 or 4/2- smooth & long/giddyup the legs by 50's
4 x 50 swim/kick by 25's @ :55- no free, focus on fast udk's
1 x 100 @ 1:20- swim free br3 or 4/2, smooth & strong on 1st 50, then add kick; faster than #1
4 x 50 @ :50- swim free br3 or 4/2, all strong & even, good udk's
1 x 100 swim in MRS no free, 50 build/50 fast
Check HR, then 1:00 rest
Modified RACE DAY Set:
(work together in groups, 2 lanes at a time)
One lane races a 75 FAST for time (lanes 2/4/6); then slide into the odd# lane (1/3/5) and drill an additional 75. The other group will slide into the even# lane to swim their fast 75 when the 1st group starts drilling.
6 x 75 @ 1:30 (give or take), odds are RACE for time in MRS, evens are drill (same stroke)
100 dr-k-dr-skulling by 25's
6 x 75 @ 1:30- as above, but these 75's can be a different stroke (can be freestyle by special dispensation only)
100 dr-k-dr-skulling by 25's
If there is time, we'll go a 3rd round of 6 x 75's, IM (by 25's, no free)
Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for Sunday/Monday (Sunday 9a @ St. James, Monday 8:30a @ CCF). Wear your sunscreen & have a great day!
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