Sunshine Coast University Pool – afternoon
Warm Up: 1300m
- 200 FS Pull
- 200 BK Swim
- 100 BR Swim
- 400 IM Drill
- 4 x (50 Build, 50 Easy) IM Seq with rest
Set 1: Pacing
- 100 FS
with first 25 @ 100 start speed
following 75 cruise
1:21 - 50 easy
- 100 BK
with first 25 @ 100 Start speed
following 75 cruise
1:36 - 50 Easy
- 50 BR
with first 25 @ 50 Start speed
following 25 Cruise
46 sec - 50 Easy
- 50 FL @ 200 IM pace speed
45 sec - 50 Easy
Set 2: Starts with Breakout + 10 m
- 2 x FS
- 1 x BK
- 1 x BR
- 1 x FL
Swim Down: 300
- 100 FS Pull
- 50 FS
- 50 BK
- 100 Pull