Collingwood 1-hr session
Warm Up: 400m
Aerobic Kick: 400m
- 6 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 Easy
EN-1 / EN-2: 1200 / 200
- 3 x 100 BK on 1:55
- 3 x 100 FS on 1:45
- 3 x 100 IM on 2:00
- 4 x 50 BK on 1:00 desc
- 3 x 50 FS on 1:00 desc
- 2 x 50 BR on 1:05
- 2 x 50 FL on 45
- 100 RECOV
LAP: 150m
- 3 x (25 BK Sprint, 25 easy) on 1:15
- 3 x (25 FS Sprint, 25 easy) on 1:15
Power: 100m
- 8 x Block start/breakout
- 4 x mid-pool to wall finish
Swim Down: 200m