Collingwood Pool – 1.5 hr time slot
Warm Up: 600m
EN-1/Kick/Recov Mix: ( 950m / 400m / 100m = 1450m)
- 3 x 50 FS Kick Fins on 1:15
- 5 x 50 FS Pull
- 3 x 50 BK Kick Fins
- 5 x 50 BK
- 2 x 50 BR Kick
- 50 Easy
- 9 x 50 IM seq on 1:15
- 50 Easy
LAP: (200m / 200 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 4 x (25 BK Sprint, 25 Easy) on 1:30
Swim Down: 200m
Total: 2650m