RACE DAY!!
After the Meet Warmup, we went a Friday Fly Day drill set...
With fins, 4 rounds of:
3 x 25 fly pull free kick drill @ :40
1 x 50 swim/kick fly @ :40
:20 rest after 1st & 3rd round
The 25's drill in 3rd round are your choice, but still fly drill
Take fins off after 4th round, then 150 kick (build)/skulling by 25's
1:00 rest
RACE DAY SET:
3 times through-
(go :10 apart throughout)
75 race, get time (probably @ 2:00 or 2:15)
3 x 25 race @ :40* (same stroke as 75)
Check HR, then go 50 easy
Add times up for 150 total in each round
*in 2nd round, 25's are @ :30, then in 3rd round the 3 x 25's are @ :10 rest
1:00 rest between rounds
After 3rd round...
1 x 250- odd 50's stroke drill, even 50's choice
Finish up with...
BROKEN 150- 3 x 50 race @ :10 rest, same stroke as 75/3 x 25 above.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for LCM on Sunday at the St. James. Have a great day!
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