Meet Warmup, then...
RACE DAY!!
Today we started with a quick "triple shot," same for everybody:
150 in primary stroke @ 3:00
100 IM @ 2:00
50 free
All FAST from a dive, race somebody your speed
300 easy drill/choice, then...
Sprinters-
5 x 100 from a dive race @ 4:00- prefer primary stroke, but can change for last 2
200 swimmers-
3 x 200 BROKEN, 75/50/75, :15 rest (subtract :30 for total time, 2nd group minus :40, etc...)
300 drill/choice
Then everybody together finished up with..
1 x BROKEN 200 kick for time with boards- 75/50/75, all @ :20 rest (subtract :40 for 1st group for total time; minus :50 for 2nd group, etc...)- get time
300 easy choice...
A 2nd BROKEN 200 kick for time: 4 x 50 @ :10 rest- how close can you come to your time from the 1st BROKEN 200?
Do an excellent job in school today & get excited for Swim&Rock next weekend. Have a great day!
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