Noon Swim at Borden (Yves, Chris, Ian, Don)
Warm Up: 800m
Kick: 300m
- 6 x 50 Kick on 1:15 (no fins)
FS, BR, BK, BR, FS, BR
*** need to work on kick endurance ***
Set 1: EN-1 (500m, 100m Recov)
- 5 x 100 FS on 1:45, swim <1:30
Felt awful & tight – difficult to even hold 1:30 - 100 Easy Mix
Set 2: Race Pace I (500m, 100 Recov)
- 200 FS Strong on 3:15, swim <2:55
(act- 2:50 – felt much better) - 300 FS Steady, aim to swim 4:30
(act – 4:35 – tough from 150 on) - 100 Easy Mix
Set 3: EN-1 (600m, 100 Recov)
- 3 x 100 BK on 2:00, swim <1:45
(1:45, 1:45, 1:40) - 3 x 100 IM on 2:00, swim <1:45
(all at 1:40) - 100 Easy Mix
Set 3: Race Pace II (300m)
- 300 FS Steady on 4:45, swim 4:30
(act 4:28 – required a strong last 100)
Swim Down: 100m
Work=2200m, Total=3400m