Meet Warmup, then...
RACE DAY!!
Today we have a few different things going, starting with a "modified" Speed Set:
Instead of the 4 x 50 @ 2:00 (20/30, then 30/20, then all swim FAST, then all drill), we'll go...
5 x 25 @ :40, odds swim FAST, get time (#1 from a dive, 3&5 from a push), evens are drill
*Immediately after #5, hop over the bulkhead into the warmdown lane for a 50 drill
*2 heats in each group; 2nd heat goes :40 back from the first heat, so nobody is near each other
*Add your two fastest 25's for a 50yd total
*After everybody has gone their 5 x 25...
1 x 50 RACE from a dive, trying to be as close to your 2 x 25 time as possible
2 rounds primary stroke, 1 round free, and if we get to a fourth round, it'll be your choice
Make sure you warmdown before you go (only 5 per lane at a time!), and get your masks on immediately after you get out of the water.
Anybody NOT racing tomorrow can finish up with...
9 x 125 swim free br3, 2 @ 1:40, 1 @ 1:25 (desc #3/6/9 to what you can)
Anybody who IS racing tomorrow and want to get a little more in before they go, finish up with....
24 x 25 @ :40, the USUAL in sets of 4
CoGr- finish up with...
6 x 450 @ :20 rest, swim 3 (hold stroke count) and pull 3 (desc if you can)
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS; and get excited to race this weekend. REMEMBER, NO WORKOUTS AT THE D TOMORROW. Have a great day!
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