Collingwood 7am … Borden is only the outdoor pool today … and all Fridays to 16-Aug
Warm Up: 500m
Recovery: 300m
- 50 FS Kick
- 200 FS
- 50 FS Kick
EN-1: 2500m
- 2 x 300 FS Pull on 5:00
- 200 FS Pull
- 50 easy, 50 FS Kick
- 4 x 200 FS Fins on 3:30
- 50 easy, 50 FS Kick
- 8 x 100 FS on 1:40, swim 1:25-1:27 (4x on 1:40, 4x on 1:45)
- 50 easy
EN-3: 300m
- 3 x 100 FS on 1:40, swim 1:20 or under
- 200 Recovery mix
LAP: 200m
- 4 x (25 FS Sprint, 75 recovery) on 2:00+
Dive if possible - 4 x (25 BK Sprint, 75 recovery) on 2:00+
Dive if Possible
Power: 100
- 8 x Blast mix … dive if possible … mid-pool … turns … BK Dolphin
Swim Down: 200+