Anybody racing the mile tomorrow at the Distance Meet does the following...
3 rounds of:
1 x 150 swim free @ 2:30- go 100 long & strong, then add big kick for the last 50
4 x 50 swim at mile goal pace @ :50
Check HR, then...
100 easy- 25 kick/50 drill/25 skulling
1:00 rest between rounds
Everybody else goes the following:
5 x 100 from a dive in heats (2 groups per heat, :10 apart) in MRS, keep track of your times!
1- go 75 swim/:10 rest/25 swim
2- go 50 swim/:10 rest/50 swim
3- go 25 swim/:10 rest/75 swim
4- this one you get :20 rest- go 25 swim/:10 rest/50 swim/:10 rest/25 swim
5- straight race, yo!
Warmdown a bit before you get out. For anybody racing the mile tomorrow, watch your email for updates from the Meet Director (heat sheets, start times, etc...). Plan on getting here one hour before your scheduled heat. For everybody else, NO WORKOUTS this weekend, and be sure to check your email about Monday Morning workout (due to the weather). I'll post a workout on Sunday for anybody who wants to get a swim in (on your own). Have a great day!
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