Collingwood – no Masters – lane swim
Warm Up:
- 2 x (100 FS Pull, 100 BK)
- 2 x (25 FS, 25 BK)
- 4 x (100 IM Drill)
Kick:
- 3 x (Fin Kick on 1:00 – 50 FL, 50 BK, 50 FS)
- 50 BR
Main:
- 5 x 100 FS on 1:45 (2x Pull, 3x Swim)
- 50 Easy
- 5 x 100 BK on 2:00 (2x Fin/Paddles, 3x Swim)
- 50 Easy
- 5 x 50 FS on 1:00 (2x Pull, 3x Swim)
- 50 Easy
- 4 x 50 BK on 1:05 (2x Fin/Paddles, 3x Swim)
- 50 Easy
Sprint:
- 2 x (25 Block start FS Sprint, 25 Easy)
- 25 Block start BK Sprint, 25 Easy
Swim Down: 200m