Meet Warmup, then...
RACE DAY!!
Today we went through the following:
Freestyle:
1 x 175 swim free RACE from a dive- get time, should be faster than 200 free goal time
BROKEN 200 swim free: 75/50/75, all @ :15 rest, should be at Goal Time or faster
1 x 175 swim free RACE from a dive- can you be faster than the first 175?
150 drill/choice by 25's
1:00 rest
Primary stroke:
1 x 100 swim RACE from a dive, NO FREE (no IM, either)
1 x 75 kick with boards FAST for time, can you be faster than your time for the previous 100?
1 x 100 BROKEN swim from a dive, 25/50/25, all @ :15 rest- can you be faster than your 75 kick?
150 drill/choice by 25's
1:00 rest
IM:
4 x 100 swim IM RACE from a dive @ 4:00 (1 heat every 2:00)- get times & add up for 400 total
1 x BROKEN 400 IM RACE from a dive as follows:
4 x 75 swim @ :15 rest IM order (75 fly, :15 rest, 25 fly/50 back, :15 rest, 50 back/25 breast, etc)
1 x 100 swim free after last 75 (last 75 is all swim breaststroke)
Subtract 1:00 to get total time for 400 IM
Until 7:30a, warmdown with...
50's swim/kick by 25's @ :50- desc 1-3 to what you can
1 x 100 drill/skulling by 25's
:30 rest between rounds, check HR
Make sure your HR has come down under 100 before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!
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