Meet Warmup, then...
RACE DAY!!
Two groups going today:
Distance (racing at PSS/Greensboro on Wednesday)-
500 Free- 5 x 100 swim free @ :20 rest
200 drill/skulling by 25's
400 IM- 4 x 100 IM's @ :20 rest
200 drill/skulling by 25's
200 in primary stroke- 4 x 50 @ :10 rest (NO FREE)
200 drill/skulling by 25's
With shnorkels (and choice other equipment), finish up with, 2 sets of:
3 x 50 free desc 1-3 @ :55
1 x 75 swim free @ :55
3 x 50 free desc 1-3 @ :50
1 x 75 swim free @ :50
3 x 50 free @ :45, desc 1-3
1 x 75 free @ :45
No rest between sets, check HR after each round of 50's, and after last 75
Jr. Gold & Seniors-
2 x BROKEN 175's free
#1- 100/3 x 25, all @ :20 rest
#2- 3 x 25/100- all @ :20 rest
200 drill/skulling by 25's
Broken 400 IM- 4 x 100 IM's @ :20 rest
200 drill/skulling by 25's
Broken 200 in primary stroke- 4 x 50 @ :10 rest
200 drill/skulling by 25's
Finish up with...
4 x 50 speedplay @ :10 rest
4 x 50 drill/skulling by 25's @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & remind your parents about Coffee on Saturday Morning during drylands (Jr.G) and breakfast on Monday Morning after workout at IHOP (Sr.G). Have a great day!
No comments:
Post a Comment