RACE DAY!!
After the Meet Warmup, we went the following:
With fins, 16 x 25 in sets of 4*-
1-2, fly pull free kick drill @ :40
#3, swim fly fast @ :30
#4, fast udk on stomach @ :20
*last round of 4 x 25 can be choice stroke
Check HR after #16/fins off, then...
150 choice/skulling by 25's
1:00 rest
3 rounds of:
2 x half pool sprints @ :30 (focus on breakout for #1 and the finish on #2)
2 x 50 swim strong/even free br3 or 4/2 @ :40 (or @ :45 if needed); hold faster avg by round
No rest between rounds
Half pool sprints can be choice stroke, but same stroke for each round
Check HR after 3rd round, then 50 easy
1:00 rest
RACE DAY SET-
6 x 75 @ 4:00 from a dive in MRS- race somebody your stroke or your speed
Keep track of avg/fastest times
1 x 450 pull free w/shnorkel & buoy, choice equip; go 100 smooth/50 move
Check HR, then 150 kick/choice by 25's
Warmdown a little more if needed before you get out. Be sure to thank your parents for getting you to workout today. Remember, we're at South Fayette again tomorrow morning. Get excited to race this weekend at Akron & have a great day!
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