Collingwood – noon – only 1hr – chopped wo
Warm Up: 400m
EN-1: 900m
- 200 FS Pull on 3:15
- 2 x 100 FS on 1:45
- 200 BK on 4:00
- 2 x 100 BK on 2:00
- 100 IM on 2:00
Aerobic Kick:
- 8 x 50 Fin Kick Mix on 1:00
EN-2: 300m
- 3 x 100 BK on 2:00, swim 1:35
LAP: 300m
- 4 x (25 FS Sprint Block Start, 25 Easy) on 1:30
- 4 x (25 BK Sprint Block Start, 25 Easy) on 1:30
- 4 x (25 IM Sprint Block Start, 25 Easy) on 1:30
- 100 Easy
LAP Kick:
- 3 x (20m BK Sprint kick, easy back)
Power:
4 x (2 x [IM Block start/breakout, easy back])4 x (Block start 12.5m Kick, easy back)
Swim Down: 100m