1:00 rest
Good morning, no workout today as we are racing at the 13&O Champs @ Jeff Rouse. Next workout will be Mon-Tue-Wed at the Lakeview Pool in FFX, look for an email from Heather over the weekend for the exact times each day.
For anybody racing tomorrow, get in today and do your Meet Warmup, followed by the "the usual."
("The usual" is 24 x 25 @ :40 w/fins in sets of 4: go 1/2 fast 1/2 easy, build, drill, all fast by 25's)
For anybody NOT racing tomorrow, after your 600 go the following:
16 x 75 in sets of 4:
1-2, dr-k-dr by 25's @ 1:20 free
3-4 kick free on back @ 1:20 desc 1-2 focus on udk's to 10m
5-6, dr-k-dr by 25's in MRS (no free) @ 1:20
7-8, kick w/bds (odd 25's NO FREE) @ 1:30, desc 1-2
9-10, swim free br3 or 4/2 @ 1:10, kick gets bigger by 25's- giddyup on 3rd 25
11-12, kick w/bds IM order by 25's @ 1:30 desc 1-2
13-14, swim IM by 25's (no free) @ 1:15, desc 1-2, fast turns throughout
15-16 @ 1:20, go sw-k-sw by 25's in MRS (no free) desc 1-2 to something juicy!
Check HR, then 1:00 rest
3 rounds of:
2 x 150 swim free br3 or 4/2 @ 2:15, go smooth & long/build kick/giddyup by 50's
2 x 100 @ 1:30 (@ 1:40 if needed for breaststrokers) as follows:
25 swim MRS build to race pace at 20m
50 swim long & strong free br3 or 4/2
Hand touch at 75 to check time if possible...
25 swim MRS max effort- same stroke as 1st 25
Check HR, then out & back easy @ 1:30
No rest between rounds
After 3rd round, hop out for a lap around the pool if needed (if water is warm)
Finish up with...
3 rounds of:
4 x 50 in MRS (3rd rd freestyle, okay):
1-3, swim at 200 goal pace @ 1:00 (milers go mile gp @ :55)
#4- go 25 race MAX EFFORT (finishing speed!) and check time, then 25 easy drill, all @ 2:00
Out & back easy between rounds if needed.
Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen, get excited to race this weekend! I'll post another workout tomorrow morning. Be in touch with me via text/email if you have any questions. Have a great day!
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