Meet Warmup, then...
RACE DAY!!
4 sets of, all @ 2:00 (heats every 1:00 minute):
50 from a dive (FAD), 20 yards FAST, 30 smooth
50 FAD, 30y FAST, 20y smmoth
50 FAD, all FAST for time
50 drill
1 set free, 1 set primary, 1 set choice, 1 set IM transition
After last round, get fins for...
24 x 25 @ :40- the usual (Jr. Gold only, until 7a)
Sr. Gold/Sr. Silver go sets of the following until 7:30a...
4 x 25 @ :40 (the usual)
1 x 75 swim FAST for time (same stroke as 25's) @ 1:30
No extra rest between sets, check HR after each 75
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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