1 x 600- 300 swim freestyle/300 reverse IM drill- go 3 x 100's reverse IM drill
1:00 rest
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-
Racing today: either Meet Warmup or the warmup w/group ("swim as you feel" if we have the room)
Racing tomorrow through Sunday: warmup with the group, then swim until you feel "ready to race"
After the warmup, anybody can get in a lane together for the "usual"- but NO FINS, and all @ :45
Finish up with some starts before you get out. Get excited to race this weekend!
MAKO-
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 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 in school today, drink plenty of water & get excited to race this weekend. Have a great day!
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