RACE DAY!!
Quick fly drilling w/fins after the Meet Warmup...
With fins, 18 x 25 in sets of 6 (all @ :35):
1-2, fly pull free kick drill
#3, fast udk on stomach
4-5, fly pull free kick drill
#6, swim fast fly
Fins off after #18, then...
18 x 50 in sets of 6:
1-3, swim IM order by 25's @ :50- fast turns throughout
4-5, swim/kick by 25's in 4th best stroke (no free), desc 1-2 @ :50
#6- all kick fast for time w/bds @ 1:20, get time
No rest between rounds of 6.
50 easy after #18, then...
RACE DAY Set-
In two groups...
3 rounds of:
3 x 75 swim desc 1-3 @ 1:30, #3 is fast- get time
Take extra :30 rest after #3, then...
BROKEN 150 as follows (same stroke as 75's)-
3 x 50 swim @ :10 rest. 1st 50 from a dive, 2&3 from a push
Goal for the 150 is to be as close to twice your fast 75 time as possible, if not faster
Go one round in MRS (no free), one round free and the last round IM (in that order)
Warmdown a bit before you get out. Do an excellent job in school today and remember: tomorrow workout is from 10:30a-12 noon w/Jackson here at GMU. Next week we'll be back on our regular schedule. Have a great day!
No comments:
Post a Comment