RACE DAY!!
After the warmup we did our fly drilling:
With fins,
15 x 25 in sets of 5-
1-2, fly pull free kick drill @ :35
#3- swim fast fly @ :35
#4- fast udk on stomach @ :20
#5- choice @ 1:00
After #15, take fins off & go the 100 dr-k-dr-skulling by 25's
1:00 rest
DISTANCE-
2x:
4 x 50 swim at mile gp @ :50
1 x 150 swim free br3 or 4/2- 75 long & strong, 2nd 75 add kick & change gears (hand touch at 75, ok)
:30 rest between rounds, check HR
After 2nd round...
2 x 300 @ 4:30- pull free w/choice equip; desc the 3 x 100 (in each 300) to something JUICY (hand touch at 200, ok)
Until 6:30a, finish up with "the usual" with fins @ :40
STROKE/IM Group-
4 times through:
3 x 50 swim IM order by 25's @ :50- the turn end of the pool is FAST for each of these 50's
1 x 75 swim IM (no free), FAST
Get time & check HR, then easy back to the start end
After 4th round, figure avg time for 75's, then multiply it by 4 (for 300 total time); then divide by 3
MYSTERY SET
Today we went 3 x 100 swim IM @ 3:00- trying to be faster than your avg time (per 100) from the 4 x 75's (ex: your 75's added up to 3:20, then you're trying to be faster than 1:06 per 100)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next two weekends. Have a great day!
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