RACE DAY!!
After our Meet Warmup, we got into our Friday Flyday set...
4 times through:
4 x 25 @ :35- fly pull free kick drill (#4 can be choice fly drill)
1 x 50 @ 1:00- fast udk on stomach/swim fast fly by 25's
No rest between rounds of 4, check HR after each 50
After last round, take off fins & get right into...
1 x 150 kick/drill by 25's- build the kick to fast
Check HR again, then 1:00 rest
Our RACE DAY set today was:
6 x 75 broken as follows-
25 swim at 200 set up (fast/light on the legs)
:10 rest
50 swim max effort
We'll go in two groups, so these wound up being @ 3:00 (two heats in each group)
Change strokes after 3 x 75 (last 3 x 75 can be free)
DISTANCE-
3 x 350 swim desc 1-3 to max effort @ 6:00- who's going to get under 3:30?!?
Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE ON SUNDAY, 4/28. We'll have regular workout tomorrow morning here at GMU (10:30a-12:15p). Have a great day!
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