RACE DAY!!
After the Meet Warmup we went a Friday Flyday drilling set:
3x:
6 x 25 @ :40- fly pull free kick drill, except #'s 3&6 are swim fly build
1 x 50 swim fly/kick udk on stomach by 25's, all FAST @ 1:00
No rest between rounds
Check HR after 3rd round, then take fins off & go 150 drill/kick by 25's, build the kick
1:00 rest
RACE DAY Set:
In groups-
25 swim fly FAD- get time (active recovery while the other groups go)
50 swim fly/back FAD- get time, add to 25 fly (AR while other groups go)
75 swim fly/back/breast by 25's FAD, get time & add to 25/50 times for 150 total
8-10 mins AR, then MYSTERY SET...
Today for the Mystery Set we went the following:
In same groups as 25/50/75...
1 x 150 IM race from a dive: 25 fly/50 back/50 breast/25 free- get time & compare to the 25/50/75
Warmdown a bit before you get out. Do an excellent job resting up at home & getting ready to race next week in St. Pete's. Tomorrow here at GMU (9-10:30a), and then Sunday is off. Monday we'll go 8:30-10a here at GMU and then we'll be ready to race. Have a great day!
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