RACE DAY!!
Lots going on today-
If you're racing this weekend at the Mako Spring Fling, go the following:
* Meet Warmup
* 24 x 25 w/fins @ :40- "the usual" in sets of 4 (odd rounds of 4 are free, even rounds no free)
* three 15y sprints from a dive- be explosive with your breakouts
* warmdown & be on your way
* be on deck at the StJ by 1p both Sat & Sun; regular workout Monday 3/24, meet swimdown
For anybody racing at ISCA Sr Meet/Sectionals/ISCA Age Group meets:
* Meet Warmup
*RACE DAY set-
4 x 100 broken from a dive: 75/:10 rest/25, all in MRS(+), keep track of times
(+) anybody racing the 400 IM at Sectionals will go 75 breast (dive)/:10 rest/25 free (push),
be faster (per 100) than avg 100 goal time of 400 IM (ex: goal=4:35, be 1:08 or faster)
8-10 minutes active recovery, then...
4 x 75 broken from a dive (same stroke as 100's): 25(dive)/:10 rest/50 (push)-
goal is to be faster than your straight 75 time from the 100's
8-10 minutes active recovery
If there is time-
75 for time- straight race yo, from a dive!
Distance Set-
3 x 300 swim at 5:00-
1) 100 swim fast/200 cruise- hand touch at 100 for time
2) 200 swim fast/100 cruise- hand touch at 200 for time
3) 300 swim fast, get time
8-10 minutes active rest, then...
Two options-
A) 4 x 75 race @ :20 rest, get each time- goal is to be faster than 300 time
B) 6 x 100 race @ 1:20 (1:30 if necessary)- goal is to hold faster than avg time from 1st 600
Anybody NOT racing this weekend-
*Workout on Saturday is 10:30a-12:15p @ GMU
*NO WORKOUT ANYWHERE ON SUNDAY 3/23
*Regular workout on Monday Morning, 3/24 (@ GMU)
Anybody traveling to St. Pete's for the ISCA Age Group Meet (April 2-5)-
*Informational meeting at Heather's house on Sat (3/22) to review expectations for the meet
*Both you and (one of) your parents should plan to attend
Thanks for being on top of all these moving parts! Email me at erikcollins19@gmail.com if you have any questions (text 301-980-4747 in an emergency). Get excited for the next few weeks!
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