Collingwood Noon – only 1 hr
Warm Up: use next set
EN-1: 400m
- 200 FS Pull
- 200 BK Fins
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20
- 50 easy
EN-1/2: 100m
- 2 x 50 BK on 1:05, swim 48, 46
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
LA Tol: 250m
- 5 x (50 BK Sprint, 100 Easy) on 3:30
- 200 BK Fins RECOV
- 4 x (25 BK Kick Sprint, 75 easy)
Swim Down: 200 or as much as possible