I swam this at the Lawson swimming pool in Regina, Saskatchewan. I didn’t have time for the backstroke sub-set so I put a short warm down in there. Continuing to train reasonably hard for a surf-trip I’m taking to Panama in April 2018.
Warm Up (800m)
- 1 x 400 Freestyle @ 7:20
- 1 x 100 @ 2:20 (Kick with sculling)
- 6 x 50 IM Switch @ 1:05
- 25 fly/back
- 25 back/breast
- 25 breast/fly
Repeat x 2
Main Set (2400m)
- 8 x 300 Freestyle @ 05:00 (All 25 easy / 25 fast)
- 1 x Freestyle
- 1 x Pull
- 1 x Pull with paddles
- 1 x Freestyle
- 1 x Pull
- 2 x Freestyle
(There was actually no pull in the original version of this but I like to use the toys I take to the pool.)
Warm Down (300m)
- 200m kick with fins
- 100m chill IM
Alternate backstroke sub-set (1300m)
- 8 x 100 Back (Dec 25s 1-4)
- 1st turn – 4 fly kicks off wall
- 2nd turn – 5 fly kicks off wall
- 3rd turn – 6 fly kicks off wall
- 10 x 50 Back Sculling @ 01:20
- 25 sculling on back
- 25 swim back
