Collingwood noon session – Borden closed until Sept
Warm Up: 800m
Aerobic Kick: 300m
- 6 x 50 BK kick on 1:15
act: all under 60 - 50 easy
EN-1/2: 200m
- 4 x 50 BK on 60, desc 1-4 from 47 sec
- 50 easy
LA Tol: 300m
- 100m BK Sprint for time with block start – act 1:18
- 200 Recovery
- 2 x (75 BK Sprint, 175 easy) – act: #1 60, #2 58
- 50 BK Sprint for time – act: 36.5
- 200 Recovery
Race Pace: 100m
- 25 FS Block Sprint on 40, aim 13
- 25 FS Sprint, aim <15
- 100 Recovery
- 25 BR Block Sprint on 40, aim 17.5
- 25 BR Sprint, aim 19
- 100 Recovery
Power Kick: 50m
- 4 x 12.5m max BK Dolphin, easy rest of 50
Swim Down: 300m+