Collingwood 12 noon – Easy + Pace session
Warm Up: 800m
En-1: 800m
- 100 BK Kick on 2:30
- 2 x 50 BK Kick on 1:15
- 2 x 50 BR Kick on 1:15
- 4 x 25 FS Kick on 45
- 50 Easy
- 4 x 50 BK on 1:00, swim 45
- 4 x 50 FS on 1:00, swim 38
- 50 Easy
Recovery: 300m Mix
LAP + Power: 150m
- 4 x (25 BK Sprint with turn, 25 easy) on 2:00
Alt Block swim 17, Push swim 18 (100BK pacing) - 4 x Dive/Breakout
2x BK, 2x FS
Swim Down: 600m