Collingwood 12-2pm
Warm Up: 600m
Aerobic Kick: 200m
- 4 x 50 BK kick on 1:15
EN-1/2: 1200m
- 12 x 50 BK on 1:05
1-8 swim 47, 9-12 desc 1 sec each - 12 x 50 FS on 1:00
1-8 swim 42, 9-12 desc 1 sec each - 50 Easy
LAP: 200m
- 4 x (25 BK Block Sprint, 25 Easy) on 1:30
- 100 RECOV
- 4 x (25 FS Block Sprint, 25 Easy) on 1:30
- 100 RECOV
Power: 100m
- 8 x Block Start / Breakout mix
- 100 RECOV
Power Kick: 50
- 4 x Max SDK
Swim Down: 200m+