Two separate Race Day sets today:
DISTANCE-
500 goal pace set prior to the meet this weekend...
3 x 50 swim @ :50 desc 1-3 to 500 gp (SrP go @ :55)
out & back easy @ 1:00
4 x 50 swim @ :50 desc 1-3 to gp, then hold pace for #4 ("desc 1-3/hold 4"); SrP @ :55
50 easy @ 1:00
5 x 50 swim @ :50 desc 1-3/hold 4&5; SrP @ :55
50 easy @ 1:00
6 x 50 swim @ :50 desc 1-3/hold 4-6; SrP @ :55
100 easy @ 2:00
5 x 50 swim @ :50 desc 1-3 to 500 gp/hold 4, then 5 is faster than pace ("ftp"); SrP @ :55
50 easy @ 1:00
4 x 50 swim @ :50 desc 1-3 to gp/4 is ftp; SrP @ :55
75 easy
1:00 rest
Finish up with...
75 race from a dive
Warmdown as needed & get excited for the meet this weekend.
STROKE GROUP-
Three Broken Swims today, then by 8-10 minutes of active recovery (think "warmdown" at the meet)-
Each of these swims is from a dive (same stroke throughout)-
#1) 2 x 50 @ :10 rest
8-10 min active recovery
#2) 25/50/25 @ :10 rest
8-10 min a/r
#3) 2 x 25/50 @ :10 rest
8-10 min a/r
Warmdown as needed and get excited for the meet this weekend
Do an excellent job in school today and remember, the meet is ONE SESSION each day, the warmup is at 8:30a. On Saturday I'm heading over to Panera by StJ for lunch after the meet, it would be good if everybody could do that so we can spend some time together as a team away from the pool. Have a great day!
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