Meet Warmup, then...
(Modified) RACE DAY!!
Today we'll go the "Sped Set," 16 x 50 @ 2:00 as follows:
1st 50- 20y swim FAST from a dive/30y drill
2nd 50- 30y swim FAST/20y drill
3rd 50- all swim FAST
4th 50- all drill
1st 3 x 50 are from a dive, 4th 50 is from a push
Odd rounds free, even rounds NO FREE
After 4th round, finish up with (until you have to get out):
3 x 75 swim or pull free (or swim back) @ 1:10- smooth & long stroke
2 x 50 drill/kick by 25's @ 1:00- sharp drilling, FAST UDK's to the breakout, then easy kick
Change strokes after even rounds
If you're NOT RACING this weekend, after the Speed Set, get into...
As many rounds as possible:
2 x 300 swim free desc 1-2 @ 4:30
2 x 200 kick desc 1-2 @ 3:30
2 x 100 swim IM desc 1-2 @ 2:00
No rest between rounds, check HR after last 100 IM
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend and be sure you check your email for schedule updates for workouts this weekend. Have a great day!
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