Meet Warmup, then...
RACE DAY!!
Today we're going 3 rounds of the following:
100 RACE (swim) from a dive @ 2:00- get time
75 RACE (kick w/boards)- same stroke as 100 swim, get time & add to 100 time
After everybody has gone through the 100/75...
1 x BROKEN 200 RACE (swim) as follows:
After 1st round, 75/50/75, all @ :15 rest (1st round, both the 100/75 and Broken 200, go free)
After 2nd round, 4 x 50 all @ :10 rest (2nd round is all in primary stroke NO FREE)
After 3rd round, which is IM, instead of a Broken swim, go a 1 x 175 straight swim IM (skip last 25 free)
Warmdown a bit before you get out. If there is enough time, go 9 x 75 @ :10 rest as follows:
1-2, 50 swim back, 25 swim breaststroke desc 1-2
#3- all swim free br 3/7/3 by 25's
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Be sure to check the club website for the weekend workout schedule, there are some changes. Have a great day!
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