Meet Warmup, then...
RACE DAY!!
For anybody racing this weekend...
3 rounds of (one free, one primary stroke, one choice):
SPEEDSET (4 x 50 FAD- 20FAST/30drill, 30/20, all FAST, all drill) @ 3:00
Followed by "the usual" with fins (24 x 25 @ :40 in sets of 4)
For anybody racing this weekend- but NOT tomorrow...
3 rounds of (same free/primary/choice by round):
SPEEDSET- first 3 x 50 all FAST (4th 50 in each round is still drill)
Followed by BROKEN 100 from a dive (25/50/25, all @ :10 rest), same stroke as 50's
Followed by "the usual"
For anybody NOT racing at all this weekend...
3 rounds of (same as everybody else):
SPEEDSET- first 3 x 50's all FAST (#4 drill)
Followed by BROKEN 100 from a dive
Followed by (until 10a)...
3 x 50 @ :50 choice, except #2 is NO FREE
1 x 50 swim free br3 @ :40- FAST TURN
CoGr-
Warmup "as you feel" for 15-20 minutes, then...
6 rounds of:
3 x 125 swim-
odds- 75 IM, 50 choice @ 1:35
#2- swim free at stroke count @ 1:25
1 x 75 kick desc (1-3's) to FAST @ 1:25
Finish up with your choice: the usual of 16 x 50 speedplay @ :50
Wear your mask all the way to the car. Do some schoolwork today- and your DRYLANDS! Get excited to race this weekend & have a great day!
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