2 Days Out – SO Provincials – Mini-Drop-Taper Week
Warm Up: 600m
EN-1: 400
- 100 BK on 2:00
- 2 x 50 BK on 1:00
- 100 FS on 1:45
- 2 x 50 FS on 55
- 50 easy
Race Pace for 100’s: 100 (300 recovery)
(Use blocks if possible) X
- 50 BK R-P for 100, 3 x 50 Recovery on 1:15 (act: 36)
- 50 FS R-P for 100, 3 x 50 Recovery on 1:15 (act: 32)
Power: 50
- 4 x Dive / Breakout from Blocks
Swim Down : 200