Bracebridge Sportsplex
Warm Up: 800m
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 2x 100 IM all continuous
Drills & Technique: 800m
- 2x (25 RAP, 25 LAP)
- 2x 50 Glide
- 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles on 1:45)
Main Set: 1700m
- 4x (2x 50 FS on 1;00, 100 FS on 1:45 … Double up pacing 45, 44, 43, 42)
- 50 active recovery
- 4x (2x 25 BK on 45, 50 Bk 1:15…Double up less than 25sec)
- 50 active recovery
- 2 x 100 BK on 2:00
- 2 x 100 FS on 1:45
Sprint: 100m
- 2x (25 fast, 25 easy) on 1:15
Swim Down:. 150m
Total: 3550m
