East Bayfield C.C. Pool Training Session 6:15-8:30
(Don + Rico)
Warm Up: 800m
- 3 x (100 FS Pull, 100 BK Fins) mix in paddles
- 200 IM Drills
Kick: 300m (50 Recov)
- 4 x 50m Fin Kick on 1:00 (FS, BK, FL, FS)
- 2 x 50m BR Kick on 1:10
- 50 Easy
EN-1: 1500m (50 Recov)
- 5 x 300m FS on 5:30
#1 Swim (4:50), #2 Pull (4:40), 3# Swim (4:40)
#4 Fins (4:15), #5 Swim 4:30 - 50 Easy
L.A.P.: 200m (400m Recov)
- 4 x (50m BK Sprint, 100m Easy) on 3:30
(actual – 38.5 sec, 39, 40, 36 with Block start)
EN-2: 200m
- 200m IM (act 3:25)
Speed with Block Starts: 100m Sprint (100 Recov)
- 4 x (25 Sprint Block Start, 25 Easy) on about 2:00
FS – 14sec, BR – 18sec, FL – 15 sec, BK – 16 sec
Swim Down: 150m
- 2 x 50 easy kick
- 50 Easy Swim
Work=2300m, Total=3850m