Early Morning Collingwood 7am – 2hr session
Warm Up: 800m
EN-1: 800m
- 8 x 50 BK on 1:00, swim 45-46
- 4 x 50 FS on 55 sec, swim 39-40
- 4 x 50 BR on 1:05, swim 50-51
- 50 easy
LAP: 300m (alternate Block/Push Starts)
- 4 x (25 BK Sprint, 25 easy) on 2:00
- 100 Easy
- 4 x (25 FS Sprint, 25 easy) on 2:00
- 100 Easy
- 4 x (25 BR Sprint, 25 easy) on 2:00
- 100 Easy
Recovery: 300m mix
Power: 100m
- 4 x BK Dive/Breakout Max
- 4 x 50 BK
2x Flags In/Out Max, 2x Max Finish
Swim Down: 600m