With fins:
16 x 25 @ :40-
1-2, fly pull free kick drill (head down before hands come around)
#3, swim fly build to fast
#4, fast udk on stomach- max effort here
Check HR after #16, then fins off/50 easy
RACE DAY set-
3 times through, in 2 groups (all from a dive):
1 x 25, get time
1 x 50, get time/be within :01 of 25 time
1 x 75, get time/be within :02 of 25 time
Rds 1&2 are in MRS
Rd 3 can be your choice
After Rd3...
1 x 150 drill/choice by 25's; then...
BROKEN 100 swim:
25 from a dive/:10 rest/50 from a push/:10 rest/25 from a push
Can be your choice of stroke, but only one stroke
Warmdown a bit before you get out. Enjoy the 4th of July holiday, but no freak accidents. Regular workout on Sunday at GMU. Have a great day!
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