Friday, November 15, 2024

Friday, November 15, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)- with PW's national group

Meet Warmup, then...

RACE DAY!!

Today we went the following:


STROKE GROUP-

3 x Broken 100's, followed by 8-10 minutes of active recovery:

1) 50 from a dive/2 x 25 from a push (all @ :10 rest)
2) 25 from a dive/50 from a push/25 from a push (@ :10 rest)
3) 2 x 25 (1st 25 from a dive)/50 from a push (@ :10 rest)

Same stroke for all three
After the 3rd broken 100 (and active recovery), finish up with...

With fins: 3 x 100 swim @ 1:40 desc 1-3 to max effort- can you be faster than your fastest broken 100???


DISTANCE- 

4 x Broken 300 as follows (5-6 minutes active recovery after each):

1) 150 then 3 x 50 @ :10 rest
2) 50/150/2 x 50 @ :10 rest
3) 2 x 50/150/50 @ :10 rest
4) 3 x 50 @ :10 rest/150

If there is time, finish up with...

With fins, 3 x 150 swim desc 1-3 to max effort @ 2:40- who's going to break 1:20?!?


Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend at Swim & Rock. Regular schedule this weekend. Have a great day!

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