Collingwood Noon – Lactic Session
Warm Up: 800m
Aerobic Kick: 400m
- 4 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 on 60, desc 1-4 from 47 sec
- 50 easy
LA Tol: 300m
- 150m BK Block Sprint for time – target 2:00 Act: 2:05
- 200 Recovery
- 75 BK Block Sprint for time, target <1:00 Act: 59
- 175 Recovery
- 50 BK Block Sprint for time, target <37 Act: 36
- 15 sec rest
- 25 BK push Max effort
- 200 Recovery
Race Pace: 100m
- 25 FS Block Sprint on 35, aim 13
- 25 FS Sprint, aim <15
- 100 Recovery
- 25 BR Block Sprint on 35, 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: 600m