RACE DAY!!
After the Meet Warmup we did some fly drilling...
With fins, 4 times through:
3 x 25 fly drill @ :40- fly pull free kick drill (choice fly drill in 4th round)
1 x 50 swim/udk by 25's @ :40- this is fast!
No extra rest between rounds
Check HR after 4ht round, then take fins off & go 150 kick/skulling by 25's
1:00 rest
STROKE GROUP-
AMRAP:
75 drill-swim-choice by 25's @ 2:30
75 race from a dive @ 3:00- max effort, get time
3 x 25 race @ :10 rest, max effort here- needs to be faster than your 75 time
25 easy @ 1:30
No additional rest between rounds
Go 1st three rounds in MRS, then change strokes if you'd like
DISTANCE-
4 times through:
300 as follows:
odds 50's choice (drill, swim/kick, etc... your choice)
even 50's swim desc 1-3 to giddyup!
After last 50 get HR, then right into...
50 drill @ 1:30
1 x 175 race free- goal is faster than your 200m free goal time (how close can you come to your 200 YARD best time?!?)
Check HR then 25 easy
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Be sure to stay hydrated and wear your sunscreen if you're going to be outside this weekend. Sunday and Monday at 8:30a here at CCF. Have a great day!
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