Meet Warmup, then...
RACE DAY!!
After the Meet Warmup, we put on fins for the Friday Fly Drilling set-
15 x 25 @ :35, 2 fly pull free kick drill and 1 swim fly build
1:00 rest, check HR
Then we went a quick 75/50 set (no fins)-
4x:
75 drill/kick/drill by 25's @ 1:15
50 swim/kick by 25's (same stroke as 75) @ :45, get time & desc 1-4 to max effort
1:00 rest, check HR
Then we put fins back on for:
3 rounds of:
3 x 75 swim desc 1-3 to fast for time @ 1:30
:30 extra rest after #3
1 x 50@ 1:00- lungbuster/swim by 25's FAST- target your best 50 SCY time here!
No rest between rounds
Go free/no free/choice by rounds
Take fins off after 3rd round, check HR
Until 6:30a, we finished up with partner sprint 25's @ :45 in rounds of 4
Go free/no free/choice (and then repeat until 6:30a) by rounds of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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