Anybody racing this weekend (starting tomorrow) can do their Meet Warmup, followed by...
9 x 50 in 3's:
1-2, swim/kick by 25's desc 1-2 @ :50 (or @ :55)
#3- all swim free strong & even @ :40 (or @ :45)
1:00 rest, then...
With fins:
24 x 25 @ :40- the usual, in sets of 4 (change strokes after each set of 4)
Anybody who is NOT racing this weekend (or racing Saturday or Sunday at WVU) does the following:
1 x 600- 300/200/100
1:00 rest
3 sets of:
1 x 150 fist drill/kick by 25's (kick is halfway UDK)
3 x 50 pull free @ :55/:50/:45 by round, br 3/7 by 25's
No rest between rounds, check HR after 3rd round, then
8 x 25 choice drill in MRS (no free), #'s 3/5/7 are swim 15m fast/10m drill- all @ :35
1:00 rest, check HR
5 x 25 swim FAST in mrs @ :40, except #4 is 50 free swim @ :40
1 x 100 kick FAST @ 2:30
5 x 50 swim/kick by 25's @ 1:00 in MRS desc to FAST, except #4 is swim 75 free @ 1:00
2 x 50 kick FAST @ :10 rest, should be faster than 1st 100 kick
5 x 100 swim @ 1:40- 25 mrs build to FAST turn/50 choice swim/25 kick on back; except #4 is swim 125 free br3 or 4/2 @ 1:40
4 x 25 kick all FAST @ :10 rest, should be faster than 2 x 50 kick
5 x 150 swim free br3 or 4/2 desc to FAST @ 2:15 or 2:20, except #4 is swim 175 IM (skip last 25 free), can you make it on the same interval? Same interval plus :10?? Or plus :15???
1 x 100 kick FAST for time, 2 at a time in the lane so you can race, partner-style.
DISTANCE option:
2 rounds of:
1 x 450 pull free w/snorkels & buoys, paddles if you'd like, desc 150's to FAST, hand touch at 300 to get time for last 150
:20 rest, drop equipment, then...
1 x 900 swim free desc 300's 1-3 to your 150 pull time (x2); hand touch at 600 to get time
Check HR, 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at WVU. Have a great day!
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