Bracebridge 1Hr 15min
Warm-Up: 800
- 200 FS2
- 200 BK
- 100 FS
- 100 BK
- 2x 100 IM (all continuous)
EN-1/2: 1700
- 2 x 100 BK on 2:00, swim 1:45
- 2 x 100 FS on 1:45, swim 1:30
- 5 x { 2 x 50 on 1:00, 100 on 1:45}
#1 46/1:32, #2 45/1:30, #3 44/1:28, #4 43/1:26, #5 42/1:24
- 50 BK Active Recovery on 1:00
- 2 x (2 x 25 BK on 35sec, 50 BK on 1:05)
- 50 BK Active Recovery on 1:00
LAP: 1000
- 4 x (100 FS Fast, 150 active recovery) on 4:30
(Tough in the hot water – 1:21, 1:21, 1:24, 1:24 … But made all the go times)
Sprint: 200
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down:. 100
Total: 3800m