Collingwood 8am to 9am – reduce to 1 hour duration
Borden Noon
Warm Up: 600
- 200 FS / BK mix
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
- 100 IM Drill
EN-1 / EN-2: 1000 / 350 (100 Recovery)
- 4 x 100 BK on 2:00, swim 1:38
- 50 BK, swim 45
- 50 easy
- 3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest) as
— #1 and #2 EN-1 Aerobic Swim 1:28
— #3 EN-2 Anaerobic Threshold Swim 1:25 - 100 Recovery
EN-3: 600 (200 Recovery)
- 5 x 50 BK GO ON 1:00, swim <45
- 100 Recovery
- 7 x 50 FS GO ON 55, swim <40
- 100 Recovery
Kick: 400 (100 Recovery)
- 7 x 50 Kick GO ON 1:20, kick < 1:10 – 4x FS, 4x BK
- 100 easy
LAP: 150 (150 Recovery)
- 1 x (50 Fast, 50 easy) on 2:30
- 4 x (25 Fast, 25 easy) on 1:30
Swim Down: 200