This is an extended Pre-Race warm-up to taper the athletes as we’re getting ready for State this weekend (end of the season meet for the swimmers). Right now they are 48h away from racing.
Some skill (underwater) and drill work before some defending to 100 pace and then 2 big efforts: a broken 100 and a dive 75 with fins, to ‘blow out the cobwebs’ before race day.
The broken effort should be swimmers main stroke and distance ie. a 200 IMer would do 4×50 IM aiming for faster than PB.
Workout
800 SKIP
100 @2’00” Kick
3 x 100 @1’40” A1 – Pull
100 @2’00” Kick
3 x 100 @1’40” A1 – Swim
4 x 25 @0’40” UW – Fins
4 x 50 @1’00” Fins – Drill
4 x 25 @0’45” UW
4 x 50 @1’05” Drill
4 x 25 Explode 15! – Fins/Sponge
100 Easy
4 rounds of the following:
25 Easy
25 @0’45” Dec 1-4
4 x 25 @0’40” BROKEN RACE!
100 Easy
75 DIVE Max! with Fins
325 Easy
Workout Total: 3200
This workout was provided by Coach Bobby Hurley.
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