Meet Warmup, then...
With fins:
25's fly drilling
Quick fly swim/kick set (with some freestyle)
Take fins off for 200 dr/k/dr/skulling by 25's. Then...
RACE DAY!!
DISTANCE-
1 time through...
1 x 250/150/100
Each swim @ 5:00- add up times for 500 total: then...
150 drill/kick by 25's
1:00 rest
5 x 100 swim free br3 or 4/2 @ 1:30- hold best avg, needs to add up to faster than 250/150/100 time
Warmdown until 6:30a
STROKE-
1 time through...
6 x 50 race @ 3:00- keep track of avg and fastest time; one stroke only
150 drill/kick by 25's
With fins...
1 x 150 race (same stroke as 50's), needs to be faster than your avg time (x3) from the 6 x 50 above
Anybody who doesn't make it is welcome to warmdown for 8-10 mins (active recovery) and then try again.
Warmdown until 6:30a. Do an excellent job in school today & get excited to race in two weeks. Have a great day!
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