RACE DAY!!
After the warmup, put fins on for fly drilling...
18 x 25 @ :35 in 3's-
1-2, fly pull free kick drill- get head down before hands come around
#3- swim fly fast
Check HR after #18, then take fins off & get right into...
150 drill/skulling by 25's- drill should be in MRS
1:00 rest
RACE DAY SET-
3 x 175 swim in MRS @ 3:00 desc 1-3 to fast, make sure you get your time on #3
*go :10 apart, 3 people in a lane
*go in 2 groups, race somebody your speed
Once the 1st group has gone, they should do their active recovery while the 2nd group goes (8-10 mins)
2nd group gets their active recovery once they finish #3
After the 2nd group finishes, the 1st group gets back in for...
BROKEN 200- 4 x 50 race @ :10 rest (same stroke as the 175's)- how close can you get to your time from the 3rd 175?
If there is time after the 2nd group finishes their broken 200, everybody finishes up with...
With fins, 24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today and remember, Saturday workout is here at GMU (10:30a), and NO WORKOUT ANYWHERE ON SUNDAY. Have a great day!
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