Archive for October 13th, 2021

Bracebridge 1 Hour Session

Warm-Up: 800

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM (all continuous)

EN-1: 900

  • 4x 100 BK on 2:00, swim 1:45
  • 5x 100 FS on 1:45, swim 1:30

EN-2: 900

  • 10x 50 FS on 1:00, swim 42
  • 50 active recovery
  • 6x 50 BK on 1:00, swim 50
  • 50 active recovery

Sorint: 200

  • 4x (25 Fast, 25 easy) on 1:15

Swim Down: 200

Total:. 3000

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Bracebridge Sportsplex

Warm Up: 800m

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM all continuous

Drills & Technique: 800m

  • 2x (25 RAP, 25 LAP)
  • 2x 50 Glide
  • 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles on 1:45)

Main Set: 1700m

  • 4x (2x 50 FS on 1;00, 100 FS on 1:45 … Double up pacing 45, 44, 43, 42)
  • 50 active recovery
  • 4x (2x 25 BK on 45, 50 Bk 1:15…Double up less than 25sec)
  • 50 active recovery
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45

Sprint: 100m

  • 2x (25 fast, 25 easy) on 1:15

Swim Down:. 150m

Total: 3550m

Screenshot_20211013-093351_Connect

 

 

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