RACE DAY!!
After the Meet Warmup, we went the following fly set...
With fins, 3x:
4x 25 fly pull free kick drill @ :40 (choice fly drill in 3rd round)
1 x 50 swim fly/kick on back by 25's @ 1:00- this is fast
1 x 50 dolph kick fast w/boards @ :30- hustle to make this interval!
Check HR, then fins off after 3rd round, get right into...
150 drill/skulling by 25's
1:00 rest, then...
Modified speedset set prior to the meet this weekend...
3 rounds of (same stroke on 25's & 50 at the end):
3 x 50 swim strong & even free br3 or 4/2 @ :50
4 x 25 in MRS @ :40-
1- swim build (think, 200 set up)
2- 15m max effort, then 10m drill
3- all swim max effort
4- all stroke drill
1 x 50 swim as fast as you can while being comfortable
Check HR, then 50 easy between rounds
Change stroke on 25's/last 50 from round to round if you'd like
Warmdown a bit before you get out, be sure to thank your parents for getting you here on short notice today. Stay hydrated today, out of the sun & get excited to race this weekend. Have a great day!
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