Friday, October 18, 2024- written for SCY (Sr Blue and Sr Prep am w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went 12 x 25 fly drill with fins @ :35, #'s 5/7/9/11 swim fast fly

Then we got into our Race Day set:

DISTANCE-

3 times through:

3 x 75 swim free br3 or 4/2 @ 1:10- desc to max effort

25 easy @ 1:00

1 x 300 for time (target your 500 Free goal split for the 300)- keep track of times & make avg

Check HR then 50 easy

After 3rd round, you have two choices:

A) 3 x 100 swim free @ the avg time per 100 from 300's 

  Ex: you avg'd 3:14 for the 300's, your avg time per 100 is 1:04.6, so you'd go 3 x 100's @ 1:05

OR...

B) 6 x 100 @ 1:20- goal is to hold faster than your avg 100 time (as above, faster than 1:05)

STROKE GROUP-

With fins, 4 rounds of:

3 x 100 swim @ 1:45- desc 1-3 to max effort, get time

1 x 75 kick w/boards- goal is to be faster than your 100 time on #3

25 easy to the starting end

1:00 rest between rounds

Go odd rounds free, even rounds no free

300 easy drill/choice by 50's after 4th round (no fins)

Finish up with...

1 x 75 race for time from a dive in MRS

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the trip to Kings Dominion tomorrow (be sure to thank Heather for setting that up for everybody). Remember, workout tomorrow is at 10:30a here at GMU, but NO WORKOUT anywhere on Sunday. Have a great day!