1:00 rest
GREAT JOB RACING THIS WEEKEND!
Big shoutout to Naomi who qualified for the PVS Open Champs in her 400 Free with a 4:45.41!
With fins, some fly drilling (before we get to the 20/12/10 swimdown from the meet):
16 x 25 @ :40 in sets of 4-
1-4, go 3 dolph kick on side, then #4 is ra3 la3 fly drill- breathe to the front (every stroke!)
5-8, same except go 2/2
9-12, go 1/3
13-16, go all swim fly changing your effort from smooth & long (#1) to max effort (#4)
Check HR after #16, then take fins off and go 1 x 100 dr-k-dr-skulling by 25's
1:00 rest, then repeat set with NO FINS
After 2nd set, check HR and then go 1 x 150 drill/choice by 25's; then...
*Anybody who raced this past weekend, take three lanes for your 20/12/10 swimdown;
Everybody else...
Finish up with...
3* rounds of:
3 x 50 swim free br3 or 4/2 smooth & long @ :50- get avg time
2 x 50 swim free br3 or 4/2 long & strong @ :50- avg time should be faster than first 3 x 50
1 x 50 swim free br3 or 4/2 giddyup @ :50- get time, fastest of the set
2 x 25 swim fly @ :30- #1 is build, #2 is max effort- remember the breathing drills we did!
Check HR, then out & back easy between rounds
*in 2nd round, the 50's are 2/2/2; in the 3rd round, the 50's are 1/2/3
Warmdown a bit before you get out. Wear your sunscreen today and remember workout is here at Lakeview on Tuesday and Wednesday of this week, 6:30-8a each day. Be sure to thank Erica on the way out for having us here today so we can train. Have a great day!
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