Meet Warmup, then...
With fins:
16 x 25 in sets of 4:
1-2, fly pull free kick drill @ :35- focus on breathing @ front of stroke ("lift & drop" in one motion)
#3- swim fly build to fast by 15y, @ :35
#4- fast udk on stomach @ :15!! (hustle here!)
Check HR after #16, then take fins off & go a 150 drill/kick by 25's
1:00 rest
RACE DAY!!
Today we'll go our Speedset (12 x 50 in sets of 4 @ 1:30) before we race this weekend:
1- 20y fast/30y drill
2- 30y/20y
3- all fast
4- all drill
Go free/no free/choice by rounds of 4
1:00 rest after #12, get fins
With fins, finish up with...
24 x 25 @ :40- the "usual" in sets of 4
Warmdown a bit after #24 before you get out. Get excited to race this weekend and be sure to have your water bottle with you- it's going to be 85 degrees all weekend (again). Have a great day!
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