First Saturday practice – followed by the CFB Borden Recretion Expo BEAST Sign-up
Aerobic – base training – Fins Option
Warm-Up: 900m
- 200m FS Pull Choice
- 4 x (25m Kick IM, 25m swim FS)
- 100m Pull Choice
- 4 x (25m swim IM, 25m kick FS)
- 200m Pull Choice
Set 1:1200m Aerobic Base
- 4 x 300m (drill/stroke mix) swum as:
#1 3 x 100m
#2 4 x 75m
#3 6 x 50m
#4 12 x 25m
Set 2: 500m Pacing – Aerobic Base
- 2 x (50m, 200m) pacing practice
Set 2: 200m – Recovery
- FS Drills based on Straight Arm practice
Cool Down – Easy Swim 200m Choice
W.U. 900m Main 1900m, Swim Down 200m = 3000m