1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
Anybody racing this weekend at Sport Fair...
MEET WARMUP
Anybody NOT racing this weekend (meaning, you're racing next weekend at MAKO)...
4 sets of-
4 x 25 kick with boards as follows:
1- 15y FAST/10y easy @ :40
2- build to FAST @ :30
3- all kick FAST @ :20
4- 15y FAST/10y easy @ :40
1 x 100 kick on back FAST/easy by 25's @ 2:00
BROKEN 100 kick with boards: 25/50/25 all @ :10 rest
Easy 50 choice drill after each BROKEN 100.
Check HR after each round and quickly get into the next round.
After 4 rounds, until 5:30p, finish up with...
25's from a dive in odds & evens- odds are fast breakout, evens are 200 setup
Warmdown a bit before you go change for drylands. Do an excellent job with your HW this weekend and be sure to check the schedule on the club website for this weekend (www.snowswimming.org)- the workout schedule will be a little different because of the Sport Fair Meet, so please be sure to check the schedule & tell your parents (NO senior workout here at the D tomorrow morning, I'll be at the meet). Get excited to race next weekend & have a great day!
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