ANYBODY WHO IS RACING ON WEDNESDAY, DO CHRISTINE'S WARMUP
1 x 600- 300 swim free, 300 reverse IM- all your choice, mix it up
1:00 rest
1 x 300- odd 50's choice drill/skulling by 25's, even 50's choice kick, but FAST UDK to 10M
:10 rest
8 x 50 @ :10 rest, odds are choice kick (some of it is breaststroke), evens are swim (build/dps by 25's)
6 x 100 @ :10 rest
odds- 50 catchup free drill, 50 kick on back (fly/breast by 25's)
evens- swim/kick by 50's, NO FREE
1:00 rest
With fins, 4* sets of (you can take fins off for 3rd set;):
3 x 50 @ 1:10 fly drill (25 fly pull with free kick, 25 blow it out the back drill)
2 x 50 kick FAST with boards @ 1:00, fly/free by 50's
1 x 100 kick on back, build/FAST by 50's (FAST UDK to 10M!) @ 2:00
*Emerson, go three sets & take fins off for 2nd set; anybody who isn't racing on Thursday can do all four sets (if you're racing on Thursday, do three sets like Emerson)
No rest between sets, check HR after last set.
With shnorkel, finish up with...
24 x 50 swim as follows:
1-3 swim free @ :50- build kick on last 20M
#4 swim free @ :40
Janika, you can go even sets of 4 (or 3rd & 6th sets of 4) swim backstroke; try going @ :50 & :40, go on :55 & :45 if necessary
If no shnorkel, br 3 on 1-3, and br 5 on #4
Check HR after #24.
100 easy drill before you get out. Drink plenty of water, eat well & wear your sunscreen! I hope everybody is enjoying themselves- and behaving themselves. Have a great day!
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