Noon Swim @ Borden + weights
Warm Up: 600m
Aerobic Kick: 300m
- 2 x 50 FS Kick on 1:30
- 2 x 50 BK Kick on 1:20
- 2 x 50 BR Kick on 1:15
- 50 Easy
EN-1 EN-1/2: 500m / 200m
- 2 x 100 FS on 1:45
- 3 x 50 FS on 1:00, desc 1-3 from 41 sec
- 2 x 100 BK on 2:00
- 3 x 50 BK on 1:05, desc 1-3 from 49 sec
LAP: 200m
- 8 x (25 Sprint, 25 Easy) on 1:30
twice through IM seq
LA Tol: 300m
- 4 x (75 BK Sprint, 125 Easy) on 4:00
Power / Power Kick: 50m/50m
- 4 x mid-pool to wall blast, easy back
- 4 x 12.5m blast kick, easy rest of 25
Swim Down: 200m