Meet Warmup, then...
RACE DAY!!
Three separate "races" today, with longer active recovery in between...
#1- IM
BROKEN 150 IM- 75 swim (NO FREE), 75 kick- get time, :10 rest at the 75
Straight IM- 100 IM swim, 50 kick with boards- can you get close to your broken 150 time?
9 x 50 as follows:
1- swim/kick by 25's
2- swim IM order by 25's NO FREE
3- all swim free
1-3 @ 1:00/:50/:40
4-6 @ :55/:45/:35
7-9 @ :50/:40/:30
1 x 450 swim by 150's as follows:
150 swim/kick by 25's in primary stroke, desc 50's 1-3
150 swim IM- 50 of each (NO FREE), neg split each 50
150 swim free, desc 50's 1-3
#2- Free
BROKEN 150- 100 swim, :10 rest, 50 swim
BROKEN 175- 150 straight swim: 10 rest, 25 kick FAST
1 x 500- each 100 is 25 skulling, 50 swim (FAST TURN/BO), 25 drill
odd 100's choice, even 100's NO FREE
#3- KICKING
BROKEN 150- 3 x 50 kick with boards @ :15 rest, get time
STRAIGHT 150 swim/kick (by 25's, NO FREE), can you be faster than Broken 150 kick time
Finish with 12 x 75 @ 1:05
1- swim free br3
2- 25 kick, 50 swim free br3
3- 50 kick, 25 swim free br3
Warmdown a bit before you get out. Do an excellent job in school tomorrow and get excited for our holiday training. Have a great day!
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