Barrie 6:45 am … 1hr 15min
Warm Up: 500m (10min)
EN-1: 500m (7min)
- 2 x 100 BK on 2:00
- 3 x 100 FS on 1:45, 2x Pull, 1x full Stroke
EN-1 / EN-2 / EN-3: 500m / 300 / 300 (25 Min)
- 50 FS on 1:01, finish each swim by Red Top (stop when you fail)
(Est: 10 EN-1 Aerobic, 6 EN-2 Threshold, 8-10 EN-3 Overload) - 50 Easy
EN-3 / EN-2: 200m / 200m (7 min)
- 200 FS on 3:00, swim <2:50
- 2 x 100 FS on 1:35, swim 1:25
- 50 Easy
LAP: 250m (10 min)
- 3 x 50 FS on 1:30, min strokes, max speed
- 50 easy
- 4 x (25 Sprint, 25 easy) on 1:00
Swim Down: 200m