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: 100
- 4 x 25 BK on 45, desc 1-4 from 23sec
- 50 Easy
Race Pace: 325m
- 6 x 50 BK @ 200 race speed on 1:00, swim 40
act: 40, 42, 42, 42, 41, 40 – last 2 had better rhythm - 15 sec rest
- 25m BK Max effort
- 300 BK Fins Recovery
LA Tol Kick: 90m
- 2 x (45m BK Max Kick, 50 Easy)
act: 44, 45 sec - 100 Easy
LAP: 100m
- 4 x (25 Block Sprint FS, 25 Easy) on 2:00
- 100 Easy
Power Kick: 50m
- 4 x 12.5m Dive BK Underwater Kick, easy rest of 50
Swim Down: 600m