12:00-1:40 @ Collingwood Centennial Pool
(Borden Pool closed over noon for the PSP Xmas party)
Warm Up: 600m
- 200 FS Pull
- 200 BK Fins
- 200 IM Drill
Main EN-1 Set: (Kick 600, EN-1 1450)
- 100 FS Kick on 2:00
- 2 x 50 FS Kick on 1:30
- 3 x 100 FS Pull Paddles on 1:45
- 3 x 100 FS on 1:45
- 100 BK Kick on 2:00
- 2 x 50 BK Kick on 1:30
- 3 x 50 BK Fins + Paddles – hand entry focus with pause
- 3 x 50 BK Pull + paddles
- 3 x 50 BK on 1:05
- 100 BR Kick on 2:00
- 2 x 50 BR Kick on 1:30
- 3 x 50 BR on 1:10
- 3 x 50 IM Seq on 1:00
LAP: 200m (200 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 4 x (25 BK Sprint, 25 Easy) on 1:30
Swim Down: 200m