Noon @ Borden + weights
Warm Up: 800m
Kick: 200m
- 4 x 50 Kick on 1:15
FS, BK, FS, BK - 50 Easy
EN 1/2: 250m
- 5 x 50m FS on 1:00, desc 1-5 from 43 sec
- 50 Easy
Race Pace: 500m
- 100m FS on 1:45, swim ~1:20
- 2 x 200m FS on 3:15, swim ~2:50
- 100 BK Easy
LAP: 100m
- 2 x (50 FS Fast, 50 Hold, 25m Walk back, 25 Easy) on 3:00
Power: 50m
- 4 x mid-pool to wall blast, easy back
Swim Down: 200m