RACE DAY!!
Today we went the following:
4 x 75 freestyle RACE from a dive @ 3:00 (2nd group is 1:00 back)- get times, add for 300 total
After a quick warmdown and everybody has done their 4 x 75...
1 x 300 swim for time with FINS- can you be faster than your 4 x 75 add-up time?
(DISTANCE- go this 300 without fins)
After another brief warmdown...
4 x 50 @ 2:00 from a dive RACE in primary stroke, NO FREE- get times, add for 200 total
After a quick warmdown and everybody has done their 4 x 50...
1 x BROKEN 200 swim (same stroke as 50's)- go 75/50/75, all @ :15 rest (subtract :30 for time)
(DISTANCE- skip the 4 x 50, instead go 6 x 300 @ 5:00, 1 easy 1 FAST for time: goal is to hold FASTER than your 1st 300 on the even 300's)
Warmdown with 8 x 50 @ :10 rest, drill/kick by 25's before you go
College Group- no Race Day today; instead, go the following on the other side of the bulkhead:
1 x 600- 300/200/100
1:00 rest
18 x 50 in sets of 6 as follows:
1-6, drill/kick by 25's @ 1:00
7-12, swim/kick by 25's @ :55
13-18, all kick @ :50, focus on 4 small FAST UDK's off each wall
1:00 rest, check HR, then...
16 x 100 in sets of 4:
Go 25 swim build in primary stroke NO FREE, then 75 swim free br 3 @ 1:25, desc 1-4, except...
#3 is always swim free br3 @ 1:05 (@ 1:10, okay)
Check HR after #16, then 1:00 rest
Finish up with...
DISTANCE-
10 x 300, odds cruise @ 3:30, evens pull @ 4:00- desc these 1-5 to what you can
Sprinters- AMRAP (as many rounds as possible)-
3 total rounds of:
3 x 100 as follows-
25 skulling @ :40
75 @ 1:20-
50 swim FAST for time- go to hand touch & get time, then get right into...
25 drill
1 x 200- 150 pull free br 3/5/3 by 50's, then 50 kick FAST/easy by 25's
1:00 rest between sets.
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race later this month & have a great day!
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