Barrie 8:30pm – 1hr – solid, sustained session
Warm Up: 600m (10 min)
EN-1: 1600 (30min)
- 8 x 200 on 3:30 as
50 FS – 100 BK – 50 FS for slow-poke
(FS swum at ~1:25/100 pace, BK at ~1:40
swim time range 3:04-3:07 … ~25 sec rest)
50 FS – 100 Kick – 50 FS for speedy
EN-2: 400 (8min)
- 8 x 50 FS on 55 sec , swim <40
(last one leaves on 25)
LAP: 100 / 100 recovery (6 min)
- 4 x (25 Sprint, 25 easy) on 1:00
Swim Down: 50m
Total: 2850