RACE DAY!!
After the Meet Warmup we went the following fly set:
With fins:
12 x 25 @ :35 in sets of 3-
1-2, fly pull free kick drill
#3- swim fly fast
:30 rest after #12, check HR
8 x 25 @ :45 as follows-
odds, swim fast fly
evens, fast udk on stomach (only 1 breath!)
Check HR, then take fins off & go 100 easy choice
1:00 rest
Two options today for the RACE DAY set:
DISTANCE-
3 x 300 swim free @ 5:00, desc 1-3 to max effort & get time; then...
MYSTERY SET!!
4 x 150 @ 3:00 race free, goal is to be faster than half your 3rd 300 time (50 easy after each 150)
If there is time, you can do something from a dive before you go.
STROKE GROUP-
4 rounds of:
75 race from a dive, get time
50 easy
3 x 25 race @ :10 rest, get time, goal is to be faster than your 75 from a dive
Move to other side of the bulkhead for active recovery while the 2nd group goes.
Go 2 rounds in MRS/1 round IM/1 round your choice (but same stroke for 75 & 25's)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at our March meets. Have a great day!
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