Collingwood 7:30am … likely can’t make Borden Noon
(This week is a combo Recovery Week from a cold and Christmas)
Warm Up: 600
- 200 FS / BK mix
- 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)
EN-1: 1000 (100 Recovery)
- 2 x 200 BK Fins GO ON 3:15, swim 3:00
- 50 easy
- 2 x 200 FS Fins GO ON 3:00, swim 2:45
- 200 FS, swim 3:05
- 100 Recovery
EN-2: 400m (100 Recovery)
- 2 x 100 BK GO ON 1:55, swim 1:35
- 2 x 100 FS GO ON 1:40, swim 1:25
- 100 Recovery
Kick: 300 / (100 Recovery)
- 6 x 50 Fin Kick GO ON 1:00 (3x FS, 3x BK)
- 100 Recovery
LAP: 150 / (150 Recovery)
- 3 x (50 Fast, 50 easy) on 20 sec rest … 1x BK, 2x FS
BK – 41
FS – 36, 34
Swim Down: 200