Collingwood Noon – LA Tol – peak intensity session for 3-week build
Warm Up: 800m
Aerobic Kick: 400m
- 8 x 25 BK kick on 40
- 4 x 25 BR Kick on 40
- 4 x 50 FS Kick on 40
- 50 easy
EN-1/2: 200m
- 4 x 50 BK on 60, desc 1-4 from 47 sec
- 50 easy
LA Tol: 325m
- 200m BK Block Sprint for time – target 2:40 Act: 2:56
- 200 easy
- 100m BK Block Sprint for time, target <1:18 Act: 1:24
- 15 sec rest
- 25m BK push Max effort
- 200 easy
Recovery: 300m
- 150 BK Fins
- 150 BK
Race Pace: 100m
- 25 FS Block Sprint on 30, aim 13
- 25 FS Sprint, aim <15
- 100 easy
- 25 BR Block Sprint on 35, aim 17.5 Act: 18
- 25 BR Sprint, aim 19 Act: 20
- 100 easy
Power Kick: 50m
- 4 x 12.5m max BK Dolphin, easy rest of 50
Power: 100m
- 8 x Power Dive/Breakout
4x BK, 2x FS, 2x BK
Swim Down: 600m