Meet Warmup, then both groups together...
"Speedset"
4 sets of:
4 x 50 @ 2:00 as follows:
1- swim 20y FAST, 30y drill (from a dive)
2- swim 30y FAST, 20y drill (from a dive
3- all swim FAST for time (from a dive)
4- all drill, from a push
Go in two heats, one group every 1:00, make the fast stuff FAST.
Odd rounds free, even rounds primary stroke NO FREE
Finish up with...
3 x 150's drill/skulling by 25's @ :20 rest- feel the water on your hands & forearms as your HR comes down.
Do an excellent job in school today and get excited to race it up this weekend. Focus on a great warmup, follow through with good race strategy, don't worry about the outcome (NOT in October), stay positive & be a supportive teammate. Feel free to text me with results/splits/thoughts on individual races or the session in general. Thanks for keeping in touch, it was great hearing from some of you yesterday. Have a great day!
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