Meet Warmup, then...
RACE DAY!!
3 sets of:
4 x 50 swim FAST for time from a dive in heats (one group every 1:00- every 1:15 is okay)- get avg.
150 easy active recovery (after everybody has gone all 4 x 50)
1 x BROKEN 100 from a dive:
25/50/25- all @ :10 rest, trying to be within :01 of your avg time (x2) from 4 x 50's
1 set primary stroke
1 set free
1 set 4th best stroke NO FREE
If there is time, finish up with...
9 x 50 @ 1:00- 2 swim/kick by 25's, every 3rd 50 is all drill
Do an excellent job with your HW tonight & get excited for the weekend workouts. Have a great day!
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