RACE DAY!!
1 x 50 race from a dive @ 2:00
1 x 150 kick fast for time w/boards- get boards @ 5:00
1 x 50 race from a dive
10 minutes active recovery
1 x 100 kick fast for time w/boards- get time
1 x 50 race from a dive
1 x 50 kick fast for time w/boards- get time, figure 300 total, avg time per 100
10 minutes active recovery
1 x 50 race from a dive
3 x 100 kick FAST for time w/boards @ 4:00, try to be faster than avg time per 100 from 150/100/50
DISTANCE-
After Meet Warmup, warmup until you feel ready for...
3 rounds of:
1 x 50 swim at GP @ 1:40
1 x 75 swim at GP @ 1:40
1 x 100 swim at GP @ 1:40
1 x 100 swim at GP @ :10 rest
1 x 75 swim at GP @ :10 rest
1 x 50 swim at GP
1 x 350 pull w/choice equip, desc 1-3
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, nothing for any seniors tomorrow (JrG regular here at The D), then regular on Sunday (LCM at St. James on Sunday Morning, 8-10a). The holiday schedule starts next Monday; next week is all at CM, the week after that is back here at The D for everybody. Have a great day!
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