4 Days to Etobicoke Provincials
300 swim warm-up
8×100 @ 2:00 and 2:15 or 2:15 and 2:30
2 – breathing every 5
2 – 25m head up free/25m free
2 – kick/swim by 50
2 – not free/free by 50
8×50 @ 1:05/1:15
2 – drill
2 – DPS
2 – Drill
2 – Build to fast
Main Set:
20 x 100 @ 1:50/2:00/2:10
with Etobicoke 400 Target: 5:30-5:35 … so ~1:23
- 7 @ 400m pace + 10 = 1:33
( act: 1:31.3, 1:30.2, 1:31.1, 1:32.4, 1:30.8, 1:31.4, 1:31.7 ) - 7 @ 400m pace + 5 = 1:28
( act: 1:27.9, 1:27.8, 1:27.1, 1:26.3, 1:27.8, 1:27.6, 1:27.4 ) - 6 @ 400m pace = 1:23
( act: 1:23.7, 1:23.8, 1:23.8, 1:25.0, 1:24.2, 1:19.4 )
200 easy
TOTAL: 3700m