Meet Warmup, then...
RACE DAY!!
Today we went 3 rounds of the following Distance Set is at the bottom):
100 RACE (swim) from a dive @ 2:00- get time
75 RACE (kick w/boards)- get time & add to your 100 time
After everybody has gone, same groups get up for...
1 x BROKEN 200 SWIM as follows:
After the 1st round of 100/75...
BROKEN 200 swim (75/50/75 all @ :15 rest)- all freestyle (whole first round is free)
After the 2nd round of 100/75...
BROKEN 200 swim (4 x 50 all @ :10 rest)- all in primary stroke NO FREE (whole 2nd round is primary)
After 3rd round of 100/75...
1 x 175 straight swim IM (skip last 25 swim free; entire 3rd round should be IM)
The goal of each round is to RACE the 100 and 75 kick, which should be comparable to your 200 time; then, to be FASTER than that time on the Broken 200 (or the straight 175 swim IM in the 3rd round).
DISTANCE SET:
3 rounds of-
3 x 300 swim desc 1-3 to FAST @ 4:00
3 x 100 swim all out FAST @ :20 rest- add up time to FASTER than 3rd 300 above
Check HR & 1:00 rest between rounds.
Warmdown a bit before you get out. Wear your mask all the way to the car, do an excellent job in school today- 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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