First session of full-on Winter Season training – Borden 11:30-1:00pm
Warm Up: 400m
EN-1/EN-2/Kick: 1400 / 400 / 300
- 100 BK Kick on 20 sec
- 50 BK Kick
- 200 BK on 3:45
- 2 x 100 BK Pull on 2:00
- 5 x 100 BK on 1:55, desc towards 1:30
- 100 FS Kick on 20 sec
- 50 FS Kick
- 200 FS on 3:30
- 2 x 100 FS Pull on 1:45
- 5 x 100 FS on 1:45, desc towards 1:20
EN-3: 300
- 3 x 50 BK on 1:00, swim <45
- 50 easy
- 3 x 50 FS on 55sec, swim <40
- 50 easy
LAP: 150
- 2 x (25 BK Sprint, 25 easy) on 1:30 (1x Build, 1x Sprint)
- 2 x (25 FS Sprint, 25 easy) on 1:30 (1x Build, 1x Sprint)
LAP Kick: 100
4 x (25 Sprint Kick, 25 easy) on 1:30 (2x BK, 2x FS)
Swim Down: 200