Collingwood Noon session – LA Tol
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
- 3 x (100 BK Block Sprint, 200 easy) on 5:00
Max effort on all 3 repeats
Act: 1:20, 1:24, 1:26 - 300 Recov
Race Pace: 100m
- 25 Dive Sprint FS on 30, aim for <14
- 25 Push Sprint FS, aim for <15 act: 14, 15
- 100 Easy
- 25 Dive Sprint BR on 35, aim for <18
- 25 Push Sprint BR, aim for <20 act: 19, 20
Swim Down: 600m