Three days at RACE

We had a couple of great workouts over the past few days at RACE. I wanted to share what Thursday, Friday and Saturday looked like.

Thursday
distance guys
2k warmup
2 x 500 pull #2 faster 6:15
3 x 400 pull d1-3 #3 neg split 5:00
4 x 300 swim d1-4 on 3:45 to sub 3:15
Cam was 3:08, Ben and Rin and allen 3:12
5 x 200 swim on 2:40 d 1-5 to sub 2;10
Cam 1:58, Ben 2:00,Allen 2:02, Rin 2:18 breast
6 x 100 3 and 6 fast 1:20
200 easy
Dryland for all that night. we did a 20 minute workout (20 squats, 20 lunges, 20 skipulls, 5 pull ups, 40 abs, 20 ball throws 10 pushups)

Friday
Pre meet warmup
40 x 50 :50
1-16 every 4th 200 pace, 17-28 every 3rd 200 pace, 29-36 every other pace, last 4 pace
highlights Geoffrey 26's for free, ben 26 and 27's, Hannah 34's breast, Rin 31's breast, Kourt 33's breast
200 easy
40 x 25 :40
1-16 every 4th 100 pace, 17-28 every 3rd 100 pace, 29-36 every other 100 speed, last for 100 pace
200 easy

Saturday
2 k warmup
8 x 50 kick :55
4 x 200 2 and 4 IM 3;00
4 x 150 2 and 4 non-free 2;15
8 x 50 kick :50
4 x 150 2 and 4 90% 2;15 non free
4 x 100 2 and 4 90% 1;30 non free
8 x 50 kick :45
4 x 100 2 and 4 fast ch 1;40
4 x 75 2 and 4 fast ch 1:20
200 easy

A nice three day block. we will go after it on Monday and Tuesday and Wednesday and then take two days rest into Austin GP and Loveland.