1:00 rest
Anybody going to Sectionals-
Meet Warmup; then...
12 x 50 in sets of 3:
1-2, swim IM order by 25's @ :50, fast turns (no free)
#3- swim strong/even free br3 or 4/2 @ :40
Check HR after #12, then 50 easy
With fins:
24 x 25 @ :40- "the usual," in sets of 4 (change strokes every 4 x 25)
Finish up with...
4 (or 5) 15m sprints from a dive
Warmdown a bit before you head out. Drink plenty of water on your trip down to Christiansburg today, get excited to race! See you at the pool.
Everybody else-
With fins, 4 rounds of:
1 x 100 @ 1:40, by 25's go dr-k-dr-kick free on back arms pointed up (straight up!)
2 x 25 drill @ :30 (same stroke as 100)
1 x 75 sw-k-sw faster @ 1:15 (same stroke as 25's drill)
1 x 25 fast udk on stomach from a dive @ :35- goal is to be under :15
No rest between rounds.
Go 2 rounds free, then 2 rounds MRS (no free)
Check HR after 4th round, then take fins off & go a 50 easy
1:00 rest
3 times through:
1 x 100 @ 1:40- 25 dolph kick w/bds build, 75 swim free br3 or 4/2, desc 25's 1-3
2 x 50 swim/kick by 25's @ :50, desc 1-2 to fast- these are in your MRS (no free)
1 x 100 @ 1:40- 75 swim free br3 or 4/2 (50 smooth & long/25 big kick), last 25 kick wbds fast
1 x 125 swim free @ 1:30-
75 long & strong
50 add kick & go!
Get your time for the 125, then quickly get out for...
75 from a dive, desc 25's to max effort:
Rd1, free
Rd2, IM (build/tempo/kick, by 25's)
Rd3 in MRS, no free
Out & back easy after each round
Until 6:30a...
75 swim free @ 1:10- must be under :50, go 50/75
3 x 50 swim at 200 gp @ :50* (3rd & 6th rds are @ :10 rest)- MRS here, no free
After #3, hop out for...
1 x 25 race from a dive in MRS (same stroke as 50's gp)
Check HR after each round
Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for the weekend: regular Friday AM w/Jackson, then regular Saturday AM w/Logan (10:30a). NO WORKOUT ON SUNDAY. Do a great job the next couple of days, see you on Monday. Have a great day!
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