1:00 rest
Good morning, everybody should start with their Meet Warmup today; then...
Anybody racing tomorrow-
20 x 50 in sets of 5-
1-5 swim at goal pac @ :55
6-10, swim/kick choice stroke (only one stroke), desc 1-5 @ 1:00
11-15, swim at goal pace @ :55
16-20, swim IM order by 25's @ :55, fast turns throughout
With fins, 20 x 25 @ :40- the usual in sets of 4
Anybody racing on Sunday- do the above (Meet Warmup, 20 x 50 and 20 x 25), and then finish up with:
3 rounds of:
1 x 200 swim/kick by 25's, IM order by 50 @ 3:30
1 x 175 swim free br3 or 4/2- get time and desc the 175's 1-3 to max effort
1:00 rest between rounds, check HR
Warmdown a bit before you get out & get excited to race this weekend. Have a great day!
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