Maroochydore Cotton Tree 50m
Warm Up: 700m
- 2 x (100 FS Pull, 100 BK)
- 100 FS
- 4 x (50 IM seq Drill)
Kick: 200m
- 2 x (25 Head Up Scull FS Kick, 25 easy 50 BK Kick)
EN-1: 1000m
- 6 x 50 FS Pull on 1:00
- 4 x 50 FS on 1:00
- 4 x 50 BK Pull on 1:15
- 6 x 50 BK on 1:15
LAP: 150m
- 2 x (50 FS Fast, 50 Easy)
- (50 BK Fast, 50 Easy)
Swim Down: 200m