Collingwood – noon
** Still no back stroke flags – and the clock is now on the back wall pretty much out of view **
Warm Up: 800m
Aerobic Kick: 450m
- 100 BK Kick on 2:30
- 3 x 50 BK Kick on 1:15
- 2 x 50 BR Kick on 1:15
- 2 x 50 FS Kick on 1:20
- 50 Easy
EN 1/2: 150
- 6 x 25 BK on 45, desc 1-6 from 23sec
- 50 Easy
Race Pace for 50 BK: 350m Alternate Block/Push
- 2 x [
– 4 x (25 BK Sprint, walk-back) on 1:15, swim 16
– 150 Easy ] - 2 x [
– 6 x (12.5 BK Sprint, 12.5 easy) on 40
– 150 Easy ]
Recovery: 300m BK Fins
Race Pace for 50 FS: 100m Alternate Block/Push
- 4 x 25 FS Sprint on 1:15, swim 14
Race Pace for 50 BR: 100m Alternate Block/Push
- 4 x 25 BR Sprint on 1:20, swim 19
Swim Down: 600m