Collingwood – 2hr session
Warm Up: 800m
Aerobic Kick: 450m
- 6 x 50 BK Kick on 1:15
- 6 x 25 FS Kick on 45sec
- 50 Easy
EN-1: 350m
- 100 BK Fins
- 100 BK Pull
- 100 BK Swim
- 3 x 50 BK on 1:00
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
LA Tol: 320m
- 6 x (50 BK Sprint, 100 Easy) on 4:30
- 25 BK MAX 15-20 sec after last 50
- 200 RECOV
LA Tol Kick: 100m
- 2 x (50 BK Sprint Kick, 100 Easy)
- 100 RECOV
Power: 100m
- 8 x Block Dive + Breakout (2 per stroke)
Swim Down: 300m+