RACE DAY!!
Two sets today:
DISTANCE GROUP-
after the meet warmup, head to the lanes on the other side of the bulkhead and continue to warmup until 6am; then...
30 x 100 RACE holding best average @ 1:45
STROKE GROUPS-
4 x 75 RACE from a dive @ 3:00 in primary stroke (freestyle only by "special dispensation")
Add 4 x 75 together for 300 yard total, figure avg time per 100; then...
1 x 75 kick FAST with boards, be faster than avg time (per 100) from 4 x 75's..
Add avg time per 100 from the 4 x 75's and the 75 kick together, then...
8 minutes active recovery- keep moving with some drilling, kicking, skulling, etc...
BROKEN 200 from a dive (same stroke as the 4 x 75), 75/50/75, all @ :15 rest
Goal is to be faster than your add up time above.
8 minutes active recovery again; then finish up with..
A) 50's RACE from a dive @ 3:00- one stroke, race somebody your speed (max of 8 x 50)
or..
B) with fins, 50's @ 1:00 (1 swim FAST 1 drill) for 24 x 50 total
Warmdown a bit before you get out. Do an excellent job in school today, and be sure to read the schedule updates on the TEAM FEED for this weekend. Next week is all aerobic, you should all be feeling great by next weekend. have a great day!
No comments:
Post a Comment