Collingwood – noon session – LA Tol for BK
Warm Up: 800m
Aerobic Kick: 400m
- 100 BK Kick on 2:30
- 2 x 50 BK Kick on 1:15
- 2 x 50 FS Kick on 1:20
- 2 x 50 BR Kick on 1:15
- 50 Easy
EN-1/2: 200m
- 4 x 50 BK desc on 1:00, swim 47 down
- 50 Easy
LA Tol: 300m
- 2 x (100 BK Block Sprint, 200 easy) on 5:00, aim for 18+19+19+19=1:15
act: #1 1:20, #2 1:25 – very hot pool made these hard - 2 x (50 BK Block Sprint, 150 easy) on 4:00, aim for 17+18=35
act: 37, 36 - 200 Recov
Race Pace: 100m
- 25 Dive Sprint FS on 40, aim for <14
- 25 Push Sprint FS, aim for <15
act: 14, 15 - 100 Easy
- 25 Dive Sprint BR on 40, aim for <18
- 25 Push Sprint BR, aim for <20
act: 19, 20
Swim Down: 600m