Meet Warmup, then...
RACE DAY!!
After our Meet Warmup we did some fly drilling with fins:
16 x 25 in sets of 4-
1-3, fly pull free kick drill @ :40
#4- 1/2 fast udk on stomach, 1/2 swim fast fly- all @ :20
No rest between rounds of 4
Take fins off after #16 and get right into...
150 drill/skulling by 25's- don't rush the skulling
RACE DAY set for today was...
All in MRS, 2 times through:
{25 drill/25 race for time, get time
{25 drill/50 race for time, goal is 25 time x2, plus :01 (for turn)
{25 drill/75 race for time, goal is 25 time x2, plus :02 (for turns)
No set interval for the 25 drill (maybe @ :40, maybe @ 1:00- depends on when everybody finishes)
After 2nd round...
3rd set will be...
25 race @ 1:00
50 race @ 2:00
75 race @ 3:00
The goal of the 3rd round is to be as fast on each of those swims as the first 2 rounds, minus the drill
I'd like to go through the above set (the entire set) a 2nd time, in your choice of stroke (all one stroke)
Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today and be sure to wear your sunscreen if you have to be outside. Look for an email about the Sunday workout schedule. Have a great day!