First practice of 2017 – Borden 12:00
Warm Up: 500m
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
(act: 1:38, 1:36, 1:35, 1:33, 1:31) - 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
(act: poor 1:25, 1:26, 1:27, 1:28, 1:28)
EN-3: 300 / 100 recovery
- 3 x 50 BK on 1:00, swim <45 (act: 43, 45, 44)
- 50 easy
- 3 x 50 FS on 55sec, swim <40 (act: 35, 36, 37)
- 50 easy
LAP: 100 / 100 recovery
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 / 100 recovery
- 2 x
4 x(25 Sprint Kick, 25 easy) on 1:30 (2x BK, 2x FS) (act: 22, 25)
Swim Down: 200