Borden Noon – Aerobic session after 3 day break – Provincials in 4 days
Warm Up: 500m
Kick: 300m
- 6 x 50m Fin Kick on 1:00
- 50 easy
EN-1/EN-2: 1000/400
- 200 BK Fins (act: 258)
- 200 FS Pull (act: 3:00)
- 3 x 100 BK on 2:00 1x Pull (act: 1:41, 1:41, 1:40)
- 3 x 100 FS on 1:45 1x Pull (act: 1:26, 1:26, 1:26)
- 4 x 50 BK desc 1-4 by 1sec from 50 on 1:05 (act: 50, 49, 47, 49)
- 4 x 50 FS desc 1-4 by 1sec from 44 on 1:00 (act: 44, 42, 38, 38)
- 50 easy
LAP: 200 / 200 recov
- 4 x (25 BK Fast, 25 easy)
- 4 x (25 FS Fast, 25 easy)
Swim Down: 200