Bracebridge (6:30am – 8:30am)
Warm Up: 500m
EN-1: 1200 (100 Recov)
- 400 FS Fins / Paddles on 6:15 (act: 5:51)
- 400 FS Pull / Paddles on 6:30, swim <6:10 (act: 6:04)
- 400 FS swim <6:10 (act: 6:28 … super bad)
- 100 easy
EN-2: 900 (100 Recov)
- 2 x 200 FS on 3:15, swim 3:00 (act: 3:05, 3:08 … not good)
- 5 x 100 FS on 1:40, swim 1:28
(act: 1:33, 1:34, 1:34, 1:33, 1:33 … consistent but not good)
- 100 easy
EN-3: 400 (100 Recov)
- 8 x 50 FS on 55, swim 40
(act: 41, 43, 43, 43, 44, 45, 44, 45 … again, not great)
- 100 easy
Kick: 500 (50 recov)
- 2 x 100 Fin Kick on 2:00 (1x FS, 1x BK)
- 6 x 50 Fin Kick on 1:00 (3x FS, 3x BK)
- 50 easy
LAP: 300
- 6 x 50 FS Fins / Paddles Min Strokes/Min Time ON 1:15
Swim Down: 200
Work 3500 + WU/SD 700 = 4200