1 x 600- 300 swim freestyle/300 reverse IM drill- go 3 x 100's reverse IM drill
1:00 rest
Everybody together:
4 x 100 drill/kick on back by 50's @ 1:45, desc 50 kick 1-4
4 x "out & backs" @ :40- all UDK, forward ss at midpool
3 x 100 drill/swim by 50's @ 1:45, desc the 50 swim 1-3
4 x "out & backs" @ :40- as above
2 x 100 swim/kick by 50's (kick is choice) @ 1:45, desc 1-2 to something juicy!
1:00 rest, check HR
SPORT FAIR-
After the warmup, anybody racing this weekend at Sport Fair can get in a lane together for the "usual"- but NO FINS, and all @ :45 (24 x 25 @ :45 in sets of 4).
Finish up with some starts before you get out. Get excited to race this weekend!
MAKO-
Anybody who is NOT racing this weekend (and, theoretically, racing at MAKO next weekend), go the following...
6 rounds of:
1 x 200 @ 3:30- 50 drill/25 swim 200 set up/50 drill/25 swim giddyup/50 skulling
1 x 200 @ 3:30- 75 drill/kick/drill, 50 swim FAST/75 drill/kick/drill
1 x 200 @ 3:30- 75 swim FAST/50 drill/75 swim FAST
50 easy float
BROKEN 150: 3 x 50 @ :10 rest- go the first 50 from a dive
Go 2 rounds primary, 2 rounds free, 2 rounds choice (choice can be IM or kick)
Warmdown a bit before you get out. Do an excellent job with your HW tonight, and be sure to check the club website for schedule changes this weekend (www.snowswimming.org)! There is a slightly different workout schedule for the weekend due to the Sport Fair Meet, so please be sure to show some responsibility and check the home page of the club website, click on the link titled "Practice Changes and Schedule Adjustments," tell your parents & be sure to plan accordingly. Get excited to race this weekend and have a great day!
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