(Modified) RACE DAY!!
After the Meet Warmup, we talked about butterfly:
- UDK's- small & fast, don't look up before breaking out;
- Lift your chin at the front of the stroke to breathe (not when your hands are under your body);
- Exhale when your face is in the water, so when you lift your chin you only have to breathe in;
- Pull back in line with your shoulders, don't press out (like the start of breaststroke);
- Keep hands firm all the way out the back of the stroke;
- The back of your hands (thumbs down) lead the way around on the recovery, not thumbs forward.
With fins, we went 3 rounds of:
5 x 25 @ :35- fly pull free kick drill
1 x 75 @ 2:00- go swim/udk/swim faster by 25's
No rest between rounds, check HR after each 75.
After 3rd round, fins off/50 easy.
3 x 150 @ :20 rest-
50 choice fly drill/25 swim (FAD)
Go the 1st 25 swim build, and the 2nd 25 swim max effort
Check HR, then...
Finish up with 1 x 75 fly swim from a dive, race somebody your speed (go 25 build/50 giddyup)
Warmdown a bit before you get out. Enjoy your time off today & remind your parents that workout tomorrow is here at GMU, 10:30-12:15p. Have a great day!
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