RACE DAY!!
After the Meet Warmup, we went the following:
With fins, 6x:
25 fly pull free kick drill @ :40
50 swim fly build to FAST TURN/fast udk on stomach back to midpool @ 1:00
25 BIG udk on side back to the starting end @ :40
No rest between rounds
After 6th round, take fins off & get right into...
200 as follows:
1st 150, each 50 is 15m skulling/20m drilling/15m swim fast
hop out for the last 50...
4th 50, from a dive: udk as fast & as far as you can go; when you breakout coast as far as you can; once
you are done skulling, rollover & kick free on your back w/arms pointed UP.
1:00 rest
Two options today:
DISTANCE SET-
2 rounds, try to start a 3rd rd if possible:
3 x 250 swim free br3 or 4/2, desc 1-3 @ 3:30/3:40 (@ 4:00 if necessary)
1 x 150 race FAD, get time- always @ 3:00, stay on the interval
*3rd round can be pull w/shnorkel
No extra rest between rounds
IM set-
Broken 100's as follows:
25 swim fly from a dive/:10 rest
50 swim back/breast by 25's/:10 rest
25 swim free- biggest kick EVER
No set interval, but we're going to keep things rolling, hopefully get 5 x 100 in.
Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE TOMORROW. We're back here on Sunday, 9-10:45a. Have a great day!
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