Meet Warmup, then...
RACE DAY!!
Today we went three rounds of:
3 x BROKEN 100's from a dive (in heats), 30/40/30 @ about :10-15 rest (NOT timed, but RACED)
1 x BROKEN 150 (for time, also in heats)- except for MAKO kids (they skip this): 25/50/50/25, all @ :10 rest
1st set free; 2nd set primary stroke; 3rd set is IM
Heavy D- after warmup with the group:
6 sets of:
3 x 75 swim 25 NO FREE build, 50 swim free br 3 @ 1:10, desc 1-3
1 x 100 kick @ 1:45- 25 kick with boards build, 50 on back with FAST turns & UDK's, 25 kick FAST with boards
Check HR after 3rd & 6th sets
Until you have to get out, finish up with...
6 x 25 kick @ :40 with boards- odds are build, evens are 15/10
2 x 150 @ 2:10- swim choice desc 1-2 (same stroke for both, but can change by rounds)
No rest between sets, check HR after 25's & 2nd 150.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. If you're not in the MAKO Meet, be sure to check the website for the adjusted workout schedule/locations. Have a great day!
No comments:
Post a Comment