Meet Warm-up, then...
RACE DAY!
Today we had three separate groups going (all groups in two heats):
Anybody racing at the MAKO Meet this weekend:
4 rounds of the Speedset, with a bonus 50 KICK thrown in there:
5 x 50 @ 2:00-
1) 20 yards swim FAST/30 yards drill, from a dive (FAD)
2) 30/20 (FAD)
3) all swim FAST FAD
4) all kick FAST choice
5) all drill
Odd rounds free, even rounds choice NO FREE
After 5th round, warmdown with...
18 x 50 in sets of 6:
1-3, swim IM order by 25's @ :55
4-6, swim free br3 @ :45
DISTANCE GROUP:
3 sets of-
1 x 175 RACE from a dive (FAD)
BROKEN 175 FAD: 100/75 @ :10 rest
BROKEN 175 FAD: 75/100 @ :15 rest
*3 x 50 swim at GP @ :10 rest
*in 2nd set, these are 3 x 75 swim at GP @ :15 rest
in 3rd set, these are 3 x 100 swim at GP @ :20 rest
SPRINTERS:
3 sets of-
1 x 100 RACE from a dive (FAD)
BROKEN 100: 75/25 @ :10 rest
BROKEN 100: 50/50 @ :10 rest
BROKEN 100: 25/75 @ :15 rest
Distance & sprint groups, until 7:30a, warmdown with the following:
1 x 50 kick FAST for time @ 1:00
3 x 50 swim IM order by 25's @ :50
1 x 50 kick FAST for time @ 1:00
3 x 50 swim free br3 @ :40
:30 rest between rounds, check HR
Do an excellent job in school today and get excited for our holiday training. Be sure to check the club website for the schedule adjustments this weekend. Have a great day!
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