8 Days to Calgary
200 warm-up
100 kick
100 swim build
6×75 as 25 drill/50 swim @ 1:30
6×50 kick descending 1-3/4-6 @ 1:30
6×25 scull with pull buoy @ 50
2 x broken 800m – aim for best time possible – 100-200 easy btwn 800’s
** Trying to break 11:27 **
# 1
- 4 x 50 @ 55 … Aim for 41
(act: 41.0, 42.7, 42.2, 43.5 … so so) - 2 x 100 @ 1:50 … Aim for 1:24
(act: 1:24.8, 1:24.1) - 2 x 200 swim @ 3:20 … Aim for 2:50
(act: 2:50.0, 2:50.3 … good)
# 2
- 1 x 200 @ 3:20
(act: 2:50.4 … good) - 4 x 50 @ 55
(act: 40.6. 42.2, 41.5, 41.9 … better) - 4 x 100 @1:45
(act: 1:25.1, 1:24.6, 1:24.2, 1:19.9 … good)
200 cool down
TOTAL: 3100m