Collingwood Noon
Warm Up: 800m
Aerobic Kick: 300m
- 3 x 50 BK Fin Kick on 1:00
- 2 x 50 FS Fin Kick on 1:00
- 1 x 50 BR Kick
- 50 Easy
EN-1: 600m
- 200 BK on 3:45
- 2 x 100 BK on 2:00
- 2 x 50 FS on 1:00
- 2 x 50 BR on 1:05
- 50 Easy
LAP: 100m
- 4 x (25 Sprint BK with turn, 25 easy) on 1:45
- 100 Recov
LAP Kick: 100m
- 5 x (20m BK Sprint kick, easy rest of 50) on 2:00
- 100 Recov
Race Pace: 100m
- 25 FS Block Sprint on 40, swim <14
- 25 FS Push Sprint, swim <15
- 100 Recov
- 25 BR Block Sprint on 40, swim <18
- 25 BR Push Sprint, swim <20
- 100 Easy
LA Tol Kick: 50
- 2 x (25 FS Sprint Kick, 50 Easy)
Swim Down: 300m+