Meet Warmup, then...
With fins,
24 x 25 @ :40- "the usual" in sets of 4
Change strokes after each round of 4 if you'd like
Finish up with a few 25's from a dive (or work on starts), then warmdown before you get out. Get excited to race this weekend!
Everybody else:
1 x 600- 300/200/100
1:00 rest
With fins, 4 times through:
4 x 25 fly pull free kick drill @ :35
1 x 50 kick fast on back @ :40
1 x 25 race fly @ 1:00- this is fast! Who can be under :12?? Under :11?!?
No additional rest between rounds, check HR after each 25 swim fly
After 4th round, take fins off and get right into...
250 as follows:
odd 50's are swim/drill by 25's fly- build the swim to a fast turn
even 50's are kick on back, focus on bodyline & fast udk's
1:00 rest
5 times through:
2 x 75 swim @ 1:10- 25 fly (build), 50 back (tempo)
1 x 100* swim strong/even free br3 or 4/2 @ 1:20
No rest between rounds
*in 2nd round, go 150 (still strong/even);
in 3rd round go 200, then 4th round back to a 150, and in 5th round it'll be a 100 for time!
Check HR after each round
100 easy after last round
With fins, finish up with...
9 x 150 swim desc 1-3's @ 2:40, #3/6/9 are max effort, get times
By rounds of 3, go free/no free/choice
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. If you're not in the meet this weekend, we'll have regular workout here on Saturday (10:30a) and then on Sunday it'll be at St. James, but in the afternoon (watch your email for the exact time). Have a great day!
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