Last week at Borden pool before 3 month shut-down!!!
Warm Up: 800m
Aerobic Kick: 400m
- 100 BK Kick on 2:30 (act <2:00)
- 2 x 50 BK Kick on 1:15
- 2 x 50 FS Kick on 1:20
- 2 x 50 BR Kick on 1:15
- 50 Easy
EN-1/2: 200m
- 4 x 50 BK desc on 1:00, swim 47 down
- 50 Easy
LA Tol: 300m
- 4 x (75 BK Sprint, 175 easy) on 5:00
aim for 17+18+18=53 sec
(act: 57, 60, 62.5, 62) 200 Recov
LAP: 100m
- 25 Dive Sprint FS on 40, aim for 13.5
- 25 Push Sprint FS, aim for 14
- 50 Easy
- 25 Dive Sprint BR on 40, aim for 17.5
- 25 Push Sprint BR, aim for 19
- 50 Easy
Power: 50m
4 x 12.5m BK Dolphin Blast, easy rest of 25
Swim Down: 200m