Meet Warmup, then RACE DAY!!
After Meet Warmup, go the following before getting into the Race Day set:
With fins:
18 x 25 as follows:
1-2 are fly drill with free kick @ :40
#3- FAST UDK on back as far as you can go @ :20
4-5 choice fly drill @ :40
#6- same as #3, @ :20
Take fins off then get a water or bathroom break
RACE DAY Set:
1 x 150 swim FAST for time from a dive in heats- get time
BROKEN 150 as follows:
3 x 50 @ :10 rest, odd 50's are swim (same stroke as 150), #2 is kick FAST for time with boards (same stroke as 50's)- add up the 3 x 50, how close can you come to your time from the 150?
By rounds, go free/primary/4th best/kick with boards and then your choice on the 5th round
Warmdown a bit before you get out & do an excellent job in school today- remember, NO WORKOUT TOMORROW MORNING due to the Special Olympics at CM. Regular workout (and yoga) on Sunday Afternoon at CM. Have a great day!
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