Meet Warmup, then...
RACE DAY!!
Today we're going...
Team Relays (15 mins)
Race Day set-
6 x 200 in 2 heats (150 sprint swim, 25 sprint kick, 25 easy) @ 4:00; "goal is to hit your mid-season goal time for the 175. Change strokes in sets of 3." (Per Jim)
Last 20-30 mins, work on something "specific;" options are...
*Turns, go 12 x 50 @ 1:00- "speedplay," make those turns and/or breakouts/finishes FAST;
*UDK's, go 12 x 75's with 4 small FAST UDK's off the 1st & 3rd 25's, middle 25 is as far as you can go UDK off the wall- no hand touch here, go to a flip turn- all @ 1:30 (middle 4 x 75 can be choice stroke, but still @ 1:30);
Pulling/breathing pattern/front of stroke freestyle- go 8 x 150 @ :20 rest, desc 1-2's if possible; you can go swim/skulling/swim by 50's, really feel the water on your hands & forearms throughout.
Everybody finishes up with...
STARTS!! Work on being explosive off the block, get into your UDK/breakout quickly & carry all that speed from the start up to your breakout (meaning, don't just dive in, slow down underwater to the breakout, then add your kick on the surface trying to gain speed). Everybody should try to get 4-6 of these in, let somebody give you an actual start.
Warmdown a bit before you get out. Be sure to thank Bryan for his time this morning and do an excellent job in school today. Get excited for the weekend workouts & have a great day!
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