Lake or Bracebridge Session
Warm Up: 500
EN-1: 700 (50 Recov)
- 4 x 100 BK on 2:00, swim 1:40
- 3 x 100 IM on 2:00, swim 1:40
- 50 easy
EN-2: 500 (100 Recov)
- 300 FS on 4:45, swim 4:30
- 200 FS, 2:59
- 100 easy
Kick: 400 (50 recov)
- 2 x 100 Kick on 2:00
- 4 x 50 Kick on 1:00
EN-3: 200 (100 Recov)
- 2 x 100 FS on 1:30, swim 1:20
- 100 easy
LAP: 300 (100 Recov)
- 4 x (50 FS Fast on 1:15, swim <40)
- 100 easy
- 4 x (25 FS Fast, 25 easy) on 1:15
Swim Down : 200
Work 2500 + WU/SD 700 = 3200