Specifics – WK 1/10 Sunday

Collingwood noon session

Warm Up:  600m

Aerobic Kick:  500m

• 10 x (50m Fin kick on 1:00)
  FL-BK-FL-FS-FL-BK-FL-FS-BK-BK

EN-1 / EN-2:  1000 / 200

• 200 FS Pull
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00, desc 1-4
• 50 RECOV
• 200 BK
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:00, desc 1-4
• 50 RECOV

LAP:  300m   (add extra LAP set if time)

• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 100 RECOV
• 4 x (25 BK Sprint, 25 Easy) on 1:30
• 100 RECOV
• 4 x (25 Sprint, 25 Easy) on 1:30 – 2x BR, 2x FL
• 100 RECOV

Power:  100m

• 8 x Dive start Break-Out

Swim Down:  200m