With fins:
8 x 25 fly drill w/free kick @ :35, #3's 3&6 are fast udk
8 x 25 @ :35 fly drill (3 strokes ra only/3 strokes la only), #'s3&6 are fast udk
Take fins off, go the 100
12 x 50 in 3's as follows:
1- swim strong & even free br3 or 4/2 @ :50
2- swim fly/free by 25's @ :50- build fly to race pace turn & fast breakout
3- swim/kick fly by 25's @ :50- fast turn/breakout
Check HR after #12, then go the 100
1:00 rest
RACE DAY!!
Everybody does the same set today, in groups of 3 heats (3 people per heat):
75 race @ 1:30
50 race @ 1:00
25 race
Get times and up up for 150 total
8-10 mins active recovery
25 race @ :30
50 race @ 1:00
75 race
Get times and add up for 150 total
8-10 mins active recovery
BROKEN 150: 3 x 50 race @ :10 rest- how close can you get to your avg time from 150's above?
8-10 mins active recovery
With fins:
1 x 150 RACE, should be fastest swim of the day!
8-10 mins active recovery
Warmdown as needed before you get out. Do an excellent job in school today, be sure you check your email for the schedule changes this weekend (no StJ on Sunday). Have a great day!
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