Collingwood Pool – 12:00 to 1:00pm
Warm Up: 500m
Aerobic Kick: 200m
- 100 FS Kick on 15
- 200 BK Kick
- 50 Easy
EN-1 / EN-2: 600m / 300m
- 200 FS Pull
- 100 FS @ EN-2 (act 1:20)
- 200 BK
- 100 BK @ EN-2 (act 1:35)
- 3 x 100 IM, desc last one
- 50 Easy
LAP: 200m
- 4 x (25 IM sprint, 25 Easy)
- 4 x (25 BK Sprint, 25 Easy)
- 200 BK Fins RECOV
LAP Kick: 60m
4 x (20m BK Sprint Kick, easy rest of 50)100 BK Fins RECOV
Power: 100m
- 8 x (Block Start + breakout, easy back)
2 of each IM seq
Swim Down: 200