Specifics – WK 5/6 Tuesday

Borden Main Pool – noon session – Pool not open after 3 week maintenance

Collingwood Pool noon 2hr session

Warm Up:  500m

EN-1:  1000m

• 10 x 100 FS on 1:45
  – swim 1:30 and descend last few
• 50 Easy

Kick:  350m

• 100 FS Fins
• 100 FS
• 3 x 50 Mix on 1:30
• 50 Easy

EN-2:  600m – CSS Test

• 400 FS for time (6:05)
• 10 min easy swim/drill (400m)
• 200 FS for time (2:48)
• 100 easy
  CSS [m/s] = (400-200) / (400time – 200time)
  = 200 / (365 – 168)
  = 1.015 m/s or 98.5 s/100m
  CSS = 1:38.5 / 100m

LAP: 100 + 50 Power (150 Recov)

• 4 x (25 IM Fast, 25 Easy) on 1:30
• 4 x deep water start to wall, easy back

Swim Down:  500m