1:00 rest
6 x 100 @ 1:45 odds/evens-
odds, go drill/kick on back by 25's
evens, go swim/kick wbds by 50's, get time & desc 1-3
Check HR
3 rounds of:
200 swim as follows-
100 swim strong/even free br3 or 4/2
100 in MRS (no free), go 25 swim at 200 setup/25 drill/50 swim neg split
100 swim as follows-
25 swim fast in MRS (same as 200 above, no free)
75 swim smooth & long choice
Check HR after each round
SPEEDSET-
16 x 50 from a dive @ 1:30
1) 20y max effort/30y drill
2) 30y max effort/20y drill
3) all swim max effort, get time
4) all stroke drill (from a push)
Go odd rounds (of 4 x 50) free, even rounds choice no free (only one stroke)
If there is time, finish up with...
24 x 25 @ :40 in rounds of 4 ("the usual")
odd rounds of 4 are free, even rounds of 4 are no free
Talk about the meet before you go.
Be sure to bring some schoolwork with you to the meet, as well as your water bottle and comfy shoes to wear on deck. Be sure to thank your parents for spending their weekend taking you to the meet. See you at WVU, get excited to race!
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