1:00 rest
Congrats to everybody who raced this weekend at Sport Fair
Everybody together-
12 x 75 @ 1:20 in sets of 4:
1- 50 drill/25 kick on back
2- 25 drill 50 kick on back
3- kick (wbds)/swim/kick (on back) faster by 25's
4- all kick w/bds, desc 25's 1-3 to fast
Go free/MRS (no free)/choice (only one stroke) by rounds of 4
Check HR, then...
Anybody who raced at Sport Fair...
All @ 2:00 rest-
20 min swim (change stroke by 300's if you'd like)
12 min pull w/shnorkel & buoy (paddles if you'd like, but only for 150 at a time- then 200 off)
10 min kick- go 100 on back/50 wbds
Think about your "best/least-best/differently or better" talk; we'll do those after you finish the 20/12/10
Anybody racing next weekend at our MAKO Holiday Invite...
4 rounds of:
4 x 25 kick fast w/bds @ :40, all fast, except...
#3 is swim 50 free br3 or 4/2, also @ :40
1 x 150 swim free or back @ 2:30- get time and desc from round to round (start smooth & long)
#4 will be from a dive
1 x 50 kick w/boards max effort @ 1:30- get time, who can be under :35 in all 4 rounds?!?
No additional rest between rounds, check HR after each 50 kick
With fins, until 6:30a, finish up with...
Partner sprint 25's @ :40-
1- 15y swim fast/10y swim dps
2- all swim max effort- race your partner here
3- 15y/10y as #1
4- all fast udk on stomach- race your partner here
Change stroke (for 1-2-3) by round
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the St James (MAKO Holiday Invite). We'll have our regular schedule all week this week, and continue with our "Best/Least-best/Differently or Better" talks throughout the week. Have a great day!
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