Borden Noon – Recovery Session from Ontario’s and two days off
Warm Up: 600m
EN1/Kick: 1200m/400m
- 4 x (25 FS Kick, 50 Swim, 25 Kick)
- 2 x 100 FS (Pull-Swim) on 1:45
- 4 x (25 BK Kick, 50 Swim, 25 Kick)
- 2 x 100 BK (Pull-Swim) on 2:00
- 8 x 50 seq on 1:00 (4x FS, 4x BK)
- 50 Easy
LAP: 200 (400 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 100 Easy
- 4 x (25 BK Sprint, 25 Easy) on 1:30
- 100 Easy
Power: 50m (150 Recov)
- 4 x 12.5m Power kick, Easy rest of 50
Swim Down: 200