Meet Warmup, then...
RACE DAY!!
Anybody racing this weekend will do the SPEEDSET (3 or 4 rounds of 4 x 50 from a dive @ 2:00, going 20/30, 30/20 and then all FAST; 4th 50 is always drill). DISTANCE will have it's own set (SP- no RACE DAY).
GOOD LUCK to everybody racing this weekend!!
Anybody NOT racing this weekend went the following (everything @ 3:00, one group every 1:30):
4 x 75 RACE @ 3:00- 25 fly, 50 free
300 easy drill
4 x 75 RACE @ 3:00- 25 fly, 50 primary stroke (NO FREE)
300 easy drill
4 x 75 RACE @ 3:00- 25 fly, 50 in 4th best stroke (NO FREE)
600 warmdown- every 3rd 25 is breast kick on back
DISTANCE- had the following option:
To start...
1 x BROKEN 200- 75/50/75, all @ :15 rest- get time
10 or so minutes to warmdown; then...
175's swim @ 3:00, 1 FAST 1 easy (so every 6:00 going a FAST 175 from a dive); same stroke as the BROKEN 200. Once you've gone four (4) 175's faster than your BROKEN 200, you can warmdown & get out.
College Group-
1 x 600, then...
12 x 75 @ 1:15
odds- drill/kick/drill by 25's, build the kick (4 UDK's)
evens- all kick choice, 1st 25 always FAST with boards, last 50 choice, desc the evens1-6
Check HR after #12, then 1:00 rest
Some juicy kicking to wrap up the week:
7 x 50 kick w/boards @ :55- 1st 25 always FAST
1 x 100 easy choice @ 2:00
7 x 50 kick on back @ :50- FAST TURN & 2nd 25
1 x 100 easy choice @ 2:00
7 x 50 kick choice @ :45- 1st 25 all FAST, then make interval
1 x 100 easy choice @ 2:00
7 x 50 all kick FAST @ :10 rest with boards
Check HR, then 150 drill/choice by 25's
1:00 rest, check HR again
Finish up with 6 rounds of...
1 x 150 @ 1:50 swim choice, middle 50 NO FREE
1 x 175 pull free (choice equip), same interval of 1:50, but descend these 1-3 and 4-6
Check HR after 3rd & 6th rounds (fast 175's), but stay on interval
Wear your mask all the way to the car, do a great job with your schoolwork today- and with your DRYLANDS! Regular workout at the JIMBO on Sunday, but NO WORKOUT anywhere tomorrow. Have a great day!
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