Meet Warmup, then...
RACE DAY!!
Today we went...
4 x 75 RACE from a dive @ 3:00, pick one stroke & add up times
150 easy drill/choice by 25's
1:00 rest
1 x 150 RACE from a dive, same stroke as 75's, should be faster than 1/2 of your 4x75's
100 easy choice
BROKEN 150, 3 x 50 @ :10 rest- same stroke, faster than 1st 150
3 x 100 @ :20 rest, drill/breast kick on back by 25's
1:00 rest
4 x 50 RACE @ 2:00 from a dive, IM transition by 25's
Easy 100 loosen, then...
Bonus 50 from a dive, your choice as long as it's FAST
Warmdown with...
4 sets of:
3 x 50 w/shnorkels (choice pull or swim) @ :55*
1 x 150 pull w/shnorkels @ 2:00, desc 1-4
No rest between sets, check HR when you can
*interval on 50's gets :05 faster by round (last round @ :40)
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today (and be careful getting there with this weather). Regular workout tomorrow morning and then our meet on Sunday- get excited to race & have a great day!
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