RACE DAY!!
After the Meet Warmup, we went a fly drilling set:
With fins-
16 x 25 @ :40 in sets of 4,
1-2 fly pull free kick drill
#3 swim fast fly
#4 max effort udk on stomach @ :20
Check HR after #16, then fins off/100 easy choice
1:00 rest
1 x 400 in MRS-
Start end of the pool is some sort of drilling/skulling/dps swim;
Turn end of the pool (from 15m buoy into the turn & back out to 15m) is swim max effort
Check HR again
1:00 rest
RACE DAY SET-
In MRS...
2 x 50 max effort from a dive, get time
Everybody goes :10 apart so you can get your time easily (easy back to the start end for 2nd 50)
After 2nd 50, go 150 drill/kick/drill by 50's, figure out avg time for the 2 x 50's (x4 for 200 time)
BROKEN 200-
Same stroke as 50's
3 people per heat, we'll go :10 apart
75m race from a dive/:15 rest (at midpool)/50 swim/:15 rest/75 swim, get time & subtract :30
Warmdown a bit before you get out. Enjoy your first day of Summer Vacation, but stay hydrated & wear your sunscreen. Sunday here at GMU, 9-10:45a. Have a great day!
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