MSO Provincials – 3 Days Out
Recovery Swim – an A.K. Sesion
200 swim warm-up
4 x 50 kick descending 1-4 @ 30s rest
6 x 50 drill choice @ 1:20
4 x 25 scull @ 20-30s rest
Paddles On:
200 breathing every 5 @ 30s rest
2 x 50 swim at 60% effort @ 15s rest
200 breathing every 5 @ 30s rest
2 x 50 swim at 70% effort @ 15s rest
200 breathing every 3 or 5 @ 30s rest
2 x 50 swim at 80% effort @ 15s rest
200 breathing every 3 @ 30s rest
2 x 50 swim at 90+% effort @ 15s rest
100m Cool down easy
TOTAL: 2100m