Taper – WK 1/3 Sunday

Collingwood Noon – Sprint session
Unfortunately the 2 lanes after 1pm were not available today – missed swim down!

Warm Up:  800m

EN-1:  350m

• 3 x 50 BK on 1:00, swim 45
• 2 x 50 FS on 55 sec, swim 38
• 2 x 50 BR on 1:05, swim 50
• 50 easy

LAP + Power:  250m

• 4 x (25 BK Sprint, 25 Easy) on 2:00
  Block start all, aim for 16
• Recovery 200 Mix
• 4 x (25 FS Sprint, 25 Easy) on 2:00
  Block Start all, aim for 13
• Recovery 150 Mix
• 4 x 2 x BK Max Flags In/Out, easy rest of 50

Swim Down:  600m