Toronto Triathlon Club Swimming

Warm-up: 100m sculling / 100m double-arm backstroke / 100m finger drag / 100m catch-up

4x 50m medium / 50m medium-fast / 50m all-out w/ getting out of the pool
We got a good 1-2mins break in between, increasing as we went along in the sets

Strokes felt excellent the whole time, and I eventually remembered to breathe out steadily during the super-sprints. I mostly managed to keep up with the girl in the next lane, which was awesome! She is very speedy. The slow 50s were about 0:50, the fast ones I managed to get down to 0:40. This was with diving in.

100m easy

4x 100m fins @ 95%, with lots of break in between
We were to drop 1sec off our time each time

I sucked on the first couple, but only because I couldn't figure out the turns with the fins on. Then I got aggressive about flipping, and it was better.

1:23 / 1:22 / 1:20 / 1:22

50m easy

Cool-down: 50m sculling on our backs (impossible!) / 25m kicking on our back with our arms up (very relaxing) / 75m easy

--Distance: 1,700m
--Duration: 70mins