Meet warmup, then...
RACE DAY!!
(Jr. Gold)
4 rounds of (in 2 heats):
1 x 150 swim for time from a dive- get time, should be FAST
1 x BROKEN 150- 3 x 50 swim all out FAST @ :10 rest- get time, should be faster than 1st 150
1 x 75 swim FAST for time from a dive, get time- should faster than 1/2 your Broken 150
Easy 50 between rounds
Go 1st round free, 2nd round primary stroke (NO FREE), 3rd round IM, 4th round kick w/boards
Race Prep for Sr's- include the following:
20m "as you feel"
2 sets of 12 x 50 @ :50-
1st set is 2 free neg split, 2 IM transition;
2nd set is 2 swim/kick primary stroke & 1 all kick with FAST turn- @ 1:00)
Starts & 15m sprints
The Usual for 20 x 25 @ :40
Warmdown a bit before you get out. Do an excellent job with in school today and get excited for a SNOWy weekend. Have a great day!
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