Meet Warmup, then...
RACE DAY!!
2 sets of:
In heats @ 2:00-
3 x 75 RACE- swim (50)/kick (25), all FAST, add up times for 225 total.
5 minutes recovery
1 x 200 RACE- same stroke as the 75's, trying to be faster than your 225 add-up time (BLACK group, go 150 swim, last 50 kick)
5 minutes recovery
1 set is freestyle, 2nd set is primary stroke NO FREESTYLE
200 easy drill/skulling by 25's before you get out to help with lanelines. Wear your sunscreen this weekend & drink plenty of water. Regular drylands tomorrow, then Sunday Morning here at 8:30 a.m. Have a great day!
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