With fins,
18 x 25 in sets of 6 as follows:
1-3, fly pull free kick drill @ :40
4-5, swim fly build to race pace @ :30
#6- fast udk on stomach @ :20
Check Hr, then take fins off & go the 100 dr-k-dr-skulling by 25's
1:00 rest
2 sets of:
6 x 50 @ :50* in odds & evens-
odds, swim fly/back by 25's, FAST turns
evens, swim/kick by 25's free, desc 1-3 to what you can
2 x 100 swim @ 1:30- 25 fly/50 back/25 breast, get time & desc 1-2
Check HR between rounds, then 1:00 rest
*2nd round 50's are @ :45
RACE DAY!!
Today we went 4 x 175 race from a dive @ 5:00
(We had one starting block & two lanes without blocks; so the lane with the block went 2-3 seconds behind the other two lanes and tried to catch them. Everybody took turns going off the block)
Warmdown before you get out. Thank your parents for getting you to workout today, start thinking about getting your HW done before next Tuesday. Tomorrow morning at 10:15a here at GMU. Have a great day!
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