Meet Warmup, then...
RACE DAY!!
Today we went a quick set of 150's swim free (or back) before getting to our race day set. It looked like this:
4 x 150 swim free (or back), make the interval. 4 options:
4 @ 1:55
4 @ 1:50
4 @ 1:45
4 @ 1:50
If you choose (and make) the 4 @ 1:55, afterwards you get to race a 400 IM;
If you go @ 1:50 (and make them), you get to race a 300 IM;
For the 150's @ 1:45, it's a 200 IM;
And, if you can make 4 @ 1:40, you get to race a single 100 IM for time
After everybody has raced their respective IM, we'll get into Round two, which is 3 x 150's swim free (or back) on the same interval, except the very first 25 of each 150 is swim NO FREE. If they make all 3 x 150's they'll race the following:
3 x 150's @ 1:55- BROKEN 200 in primary stroke
3 x 150's @ 1:50- BROKEN 150 in primary stroke
3 x 150's @ 1:45- BROKEN 100 in primary stroke
3 x 150's @ 1:40- single 50 RACE in primary stroke
After everybody has raced their respective broken swims in primary stroke, we'll get into Round three, which is 2 x 150's swim free (or back) on the same interval, except the last 25 of each 150 is kick on your back. If they make both 150's, they'll race the following:
2 x 150's @ 1:55- 125 kick FAST for time with boards
2 x 150's @ 1:50- 100 kick FAST for time w/bds
2 x 150's @ 1:45- 75 kick FAST for time
2 x 150's @ 1:40- single 50 kick FAST for time
Warmdown before you get out with the following:
2 x 75 pull free br3 @ 1:10
1 x 100 swim choice @ 1:10
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular workout schedule this weekend, then just two more weeks until we move outside. Have a great day!
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