RACE DAY!!
Fly drilling w/fins:
2 rounds of-
3 x 25 fly pull free kick @ :35
1 x 50 swim/kick fly (by 25's) @ :45
2 x 25 fly pull free kick @ :35
1 x 25 fast udk on stomach @ 1:00- one breath only!
After 2nd set, keep fins on and get right into...
3 x 100 @ 1:45- 25 swim fly/75 swim free desc 1-3 to max effort, get time
Take fins off and go...
300- 50 drill/25 kick on back, 4x)
1:00 rest
In heats,
BROKEN 100's (3)-
1st, 25 swim from a dive/:10 rest/75 swim from a push
2nd, 50 swim from a dive/:20 rest/50 swim from a push
3rd 100, 75 swim from a dive/:10 rest/25 swim from a push
You can swim a little easy while the other heats are going
How fast can you get to your time from the 3rd 100 with fins above???
Warmdown a bit before you get out. Do an excellent job in school today and remember: regular workout tomorrow here at GMU with Logan (10:30-12:15p). Have a great day!
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