Brand New Etobicoke Olympium this weekend… Friday October 17th

If racing this weekend

20×50 on 1:15

• 1-5) drill/s

• 6-10) build – 3 of one 2 of another

• 11-15) blast 10-15 m underwater kick off each wall or double pullout for breast

• 16-20) fast breakout 3 strokes … ez … then fast 10m finish

10 min choice … stretch/activate on land or swim

3×25 ALL OUT FROM BLOCKS

Warmdown with 4×100 on 1:40/1:50/2/2:10

1475 m

If not racing

30×100 or 30×75

• 1-4) swim 1:40/1:30…

• 5-8) kick 2/1:50…

• 9-12)  IM 1:50/1:40…  – 75’s drop a stroke

• 13-16) ez swim on 2:00

• 17-20) pull 1:50/1:40…

• 21-24) fins fast swim last 25 fly 1:40/1:30…  75’s choice of last 25

• 25-28) kick fins blast 2nd and 4th 1:50/1:40

• 29-30) ez swim on 2

3000m or 2250m