RACE DAY!!
Today after the Meet Warmup we did our Friday Flyday drilling set...
With fins, 4x through:
4 x 25 fly pull free kick drill @ :35
1 x 50 fast @ 1:00- 25 udk/25 swim fly- who can be under :25? Under :24??
Check HR after each round
Take fins off after 4th round & go 150 drill/kick by 25's
1:00 rest
12 x 50 swim free br3 or 4/2 in sets of 4 as follows:
1-4 @ :50- swim fly/free by 25's, turn end of the pool is fast
5-8 @ :45- long & strong on the way, add big kick on 2nd 25
9-12 @ :40- strong & even throughout
Check HR, then 50 easy
BROKEN 200 swim- in MRS (no free, unless granted by special exemption)
Pick from one of the options below:
4 x 50 @ :10 rest (":10r")
2 x 25/2 x 50/2 x 25 @ :10r
75/50/75 @ :10r
75/100/25 @ :10r
100/4 x 25 @ :10r
4 x 25/100 @ :10r
2 x 25/100/2 x 25 @ :10r
We'll go in groups; make sure you get your time & after you're done, get right into your active recovery (8-10 minutes). Then...
We'll finish up with...
BROKEN 200 as follows (going with the 75/100/25 because nobody chose that for the 1st broken 200):
75 swim free (cruise) @ 1:00
100 swim MRS- goal here is your 2nd 100 split from 200 MRS goal time
:10 rest
25 swim- finishing speed here!
Warmdown as needed before you get out. Do an excellent job in school today & remember we have REGULAR WORKOUT SCHEDULE this weekend. Have a great day!
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