RACE DAY!!
After the Meet Warmup, we got into the following:
With fins,
20 x 25 @ :40 in sets of 4-
1, fly pull free kick drill (focus on head down before hands come around)
2, fast udk on stomach
3, swim fly build to max effort
4, fast udk on back/roll onto side
Check HR after #20, then fins off...
100 easy
1:00 rest
6 x 100 @ 1:50-
25 swim fly build|50 swim free (smooth into turn-big kick off turn)|25 drill in MRS, no free
Two options today:
DISTANCE-
3 rounds of:
200 @ 3:20, go 150 smooth & long/50 big kick
200 @ 3:20, go 100/100
200 @ 3:40, go 50 drill/150 giddyup as follows-
Rd1, desc 3 x 50 to max effort;
Rd2, sw 3 x 50 max effort @ :10 rest
Rd3, go from a dive on a "0" or a "5" and get your time
Check HR after each round, but extra rest between rounds
Stroke Group:
6 x 50's @ 1:00 (odds & evens) as follows:
odds, always swim free br3 or 4/2- has to be under :40
evens, always FAD in MRS...
#2, build
#4, 35m max effort/15m drill
#6, fast for time
Change strokes on the even 50's after two rounds if you'd like
Warmdown a bit before you get out. Do an excellent job in school today and remember: NO WORKOUT tomorrow, just the end-of-year shindig at Mike's pool. Regular Sunday workout here at GMU (9a). Have a great day!
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