RACE DAY!!
After the Meet Warmup we did our Friday fly drilling...
With fins,
16 x 25 in sets of 4*-
1-2, fly pull free kick drill @ :40
#3, fast udk on stomach (one breath only) @ :40- max effort, get time
#4, swim fly fast breathing 1 up/1 down- get time (should be faster than 25 udk)
*in 4th round, the drill is your choice (still fly drill, but your choice fly drill)
Fins off after #16, then...
150 in MRS (no free), go dr-sw-k by 25's
1 x 50 from a dive in MRS, build to race pace by midpool, hold speed till the end
1:00 rest
RACE DAY SET-
AMRAP (3 heats per group, go :10 apart)
BROKEN 150's in MRS as follows:
50 from a dive @ 1:00, get time
50 from a push, get time
:10 rest...
50 from a push, get time
Get times for all 3 x 50; goal is for 3rd 50 to be as close as possible to 2nd 50
Warmdown a bit before you leave. Enjoy the nice weather today, but have your water bottle with you & wear your sunscreen if you have to be outside. Sunday here at 9a. Have a great day!
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