Meet Warmup, then...
RACE DAY!!
Today we went three rounds of the following:
In heats-
75 swim RACE from a dive, get time
5 mins active recovery
75 swim BROKEN RACE from a dive (free is 25/50, primary is 50/25, both @ :10 rest); get time
5 mins active recovery, add up times from 2 x 75
Put fins on...
3 x 150 swim @ 2:40 desc 1-3 to FAST than your 2 x 75's added together
1st round is free, 2nd round is primary stroke (NO FREE), and the 3rd round is KICK*!!
*for the kicking, go the 75's as above & add the two times together. However, for the 150's at the end, we'll just go 1 x 150, BROKEN: 3 x 50 kick FAST @ :10 rest (1st & 3rd 50's with boards, 2nd 50 is on your back, focus on FAST UDK's & BREAKOUTS)
1:00 rest between rounds for water.
Finish up with...
75's pull free with shnorkel & choice equip; go 3 @ 1:10 desc & 1 @ :55
Warmdown a bit before you get out. Do some school work today, maybe read a book- and help your parents around the house. Have a great day & enjoy the weekend off!
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