Sunshine Coast University Pool (LCM)
Warm Up: 1000
Set 1: Kick
- 4 x 50 Kick on 15 sec, target kick 1:00
Set 2: EN-1
- 4 x 100m FS on 1:45, swim 1:30
- 100 Easy
Set 3: Race Pace **key set**
- 200m FS on 3:15, swim <2:50 – actual 2;43
- 2 x 100m FS on 1:30, swim<1:24 – actual 1:21, 1;23
- 200 Easy
Set 4: Speed
- 4 x (25 FS Sprint, 25 Easy) on 2:00
- 100m Easy
Set 5: EN-2
- 4 x 50m FS on 55 sec, swim 40 or under
Swim Down: 600m