Sunshine Coast University Pool
Warm Up: 800m
- 3 x (100 FS Pull, 100 BK)
- 200 IM Drill
Kick: 300m (100 Recov)
- 2 x (50 FS Kick, 50 BR Kick) on 1:30
- 2 x 50 BK Kick on 1:30
- 100 Easy
EN-1: 800m (200 Recov)
- 5 x 100 FS on 1:45
1:26 to 1:32 - 100 Easy
- 3 x 100 BK on 2:15
- 100 Easy
Race Pace: 700m (200 Recov)
- 200 FS Strong on 3:15
act 2:55 - 300 FS Steady
act 4:50 – tough - 100 Easy
- 200 IM Block start
act 3:29 … going to be a tough race - 100 Easy
EN-2: 225m (225 Recov)
- 50 FS Strong (act 34 sec), 50 Easy
- 50 BK Strong (act 44 sec), 50 Easy
- 50 BR Strong (act 50 sec), 50 EAsy
all block starts - 25 FS Sprint, 25 Easy
- 25 BK Sprint, 25 Easy
- 25 BR Sprint, 25 Easy
Swim Down: 350m Easy
Work: 2025m, Total=4100m