Collingwood Noon – race pace focus for 200m BK
*** Unbelievably, the deep end Backstroke Flags were removed without notice ***
*** Hopefully repair of one of the pole standard’s concrete insert will be completed asap ***
Warm Up: 800m
Aerobic Kick: 400m
- 12 x 25 BK Kick on 40
- 4 x 25 FS Kick on 45
- 50 Easy
EN-1/2: 100m
- 4 x 25 BK on 1:00, desc 1-4 from 23sec
- 50 Easy
Race Pace for 200BK: 400m
- 2 x [
– 4 x 50 BK on 1:10, swim 40
– 200 easy – 5min ]
act: #1 38, 40, 40, 39
#2 40, 40, 40 , 39
Recovery: 300m
- 300 BK Fins
LAP for FS: 150m
- 6 x (25 FS Sprint, 25 Easy) on 2:00, swim 14-15 sec
alternate Block / Push starts
Swim Down: 600m