Friday, January 31, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did a set of 25's working on the fly breathing. Then...

RACE DAY Set-

(all 3 x 100 in MRS, no free)

3 x Broken 100's in heats (approximately every 7-8 minutes):

  #1- 75 from a dive/:10 rest/25 from a push

    (250 active recovery)

  #2- 50 from a dive/:10 rest/50 from a push

    (250 active recovery)

  #3- 25 from a dive/:15 rest/75 from a push

    (250 active recovery)

Part II-

  Everybody was given the option to go either of the following:

A) 4 x 25 race w/fins, get avg time (@ :40), then 50 swim fast (avg 25 time X 2 is the goal)

Or...

B) 1 x 100 swim free br3 or 4/2 @ 1:25* (2nd 50 big kick)

     1 x 50 swim fast in MRS (no free)- goal is faster than 200 goal pace- this is @ 1:00

    *interval for the 100 swim free gets :05 faster by round, trying to hold on to that speed on the 50

Warmdown before you get out. Do an excellent job in school today and get excited to race next weekend at our MAKO Qualifier (and the Distance Meet)! Regular workout schedule this weekend. Have a great day!