RACE DAY!!
After the Meet Warmup, we did our Friday Flyday drilling-
With fins:
16 x 25 @ :35-
1-3, fly pull free kick drill
#4- swim fly build to fast
Check HR, then fins off & get right into...
150 drill/choice by 25's in MRS
1:00 rest
8 x 25 drill in MRS @ :35
6 x 50-
odds, swim/kick by 25's in MRS @ :50 (same stroke as drill above), desc 1-3
evens, swim strong & even free br3 or 4/2 @ :40
Check HR, then split into groups...
DISTANCE-
6 x 75 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 450)
1 x 50 swim max effort- for good measure; add to 450 for 500 total (figure avg per 100)
8-10 minutes of active recovery; then finish up with...
3 x 100 best average @ 3:00- can you hold faster than avg time per 100 from 75's/50 above?
STROKE GROUP-
6 x 50 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 300)
1 x 75 swim max effort- for good measure
8-10 minutes of active recovery, then finish up with...
A) 4 x 50 max effort @ :10/:15/:20 rest (by 50), can you hold within :01 of avg 50 time from 6 x 50?
OR...
B) 75 race- just one, but must be faster than 75 above, or else you finish with the 4 x 50 ("A")
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our SCY Champs meets. Regular workout schedule this weekend (Sat @ GMU/Sun @ StJ- both days at 10:30a). Have a great day!
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