Summer WK5 (cycle wk1, Fri)

Happy Canada Day for Sunday!
The fitness centre will be operating on holiday schedule Monday 2-July.
As such, Monday’s Team Practice is CANCELLED.

Warm Up:  600m+ to 6:10

Set 1:  EN-1 1300m

• 400 FS with every 4th length BK on 6:45
• 3 x 100 FS Pull on 1:45 / 15
• 3 x 100 BK on 2:00 / 10-15
• 3 x 100 FS on 1:45 / 15
  Quick regroup between each part
• 50 Easy

Set 2:  Time Trial 200m

• 200m FS for Time on 3:30
  Swim FAST and SMART
  (DB – 2:32)
• 100 Easy on 2:30

Set 3:  Kick 300m

• 6 x 50m Kick in IM seq on 1:15 / 10
  FL-BK, BK-BR, BR-FS twice through
• 50 Easy

Set 4:  EN-1 to EN-2 mix 600m

• FL warm-up – 2 x 25 1-arm to Full FL
• 2 x (
  100 IM EN-1 on 2:00 / 15,
  2 x 100 FS EN-2 on 1:40 / 15)
  1 min break between the pair
  (DB – 100’s 1:24/1:24, 1:18/1:19)

Swim Down:  200m+

Work=2400, Total=3400