Archive for October 20th, 2021

Bracebridge 1hr

Warm Up: 600 11min

  • 200 FS
  • 200BK
  • 50 FS
  • 50 Bk
  • 100 IM

EN-1/Kick: 1650

  • 2 x 200 BK Fins on 3:15
  • 2 x 200 FS Fins on 3:10
  • 4 x 50 Fin Kick on 1:00
  • 200 BK on 3:45
  • 200 FS Pull on 3:15
  • 4 x 50 Kick on 1:30 (FS, BK, 2x side)
  • 50 easy

EN-2: 450

  • 4 x 50 FS on 1:15, breathe every 5 down / 6 back
  • 4 x 50 Bk on 1:00, swim <50
  • 50 easy

Sprint: 100

  • 2 x (25 fast, 25 easy) on 1:15, 1 FS, 1 BK

Swim Down: 200

Comments Comments Off

Borden Noon

Warm Up: 600m

  • 200 FS
  • 200 BK
  • 50 FS
  • 50 BK
  • 100 IM

EN-1: 1300

  • 400 FS Find, every 4th length Bk, on 15sec
  • 200 BK Fins, on 15 sec
  • 2 x 50 FS Fin Kick on 15 sec each
  • 50 easy
  • 200 FS Pull on 3:30
  • 200 BK on 15 sec
  • 2 x 50 BK Kick on 15 sec
  • 50 easy

EN-2: 650

  • 2 x 100 BK on 2:00, swim 1:40
  • 2 x 100 FS Pull on 1:45, swim 1:25
  • 2 x 100 FS on 1:45, swim 1:25
  • 50 easy

LAP: 200

  • 4 x 50  Fast on 1:15

Swim Down: 150m

Total: 2900m

 

 

Comments Comments Off