With fins, 4 rounds:
3 x 25 fly pull free kick drill @ :40
1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, kick is fast
No rest between rounds
Check HR after each round/fins off after 4th rd, go a 50 easy
RACE DAY SET-
4 x 75 race from a dive in heats, go :10 apart (2 groups, 1 group every 2:00)
gets times, keep track of avg
After last 75...
1 x 150 drill/skulling by 25's, figure time for 150 (double your avg 75 time)
Then...
BROKEN 150- 3 x 50 race @ :10 rest
1st 50 from a dive/2nd & 3rd 50 from a push; get time & subtract :20 for total 150 time
Goal is to be faster on the 150 than 2x your avg 75 time
Warmdown as needed before you get out. Be sure to thank Erica on the way out for allowing us to train here today. Remember, Sunday workout is at the outdoor Fairfax Pool on Roberts Road, 8:30-10a; regular schedule back at GMU on Monday. Good luck to everybody racing this weekend, have a great day!
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