6am Collingwood
Warm Up: 900m
- 600m mix
- 200 kick
- 100 IM drill
Set 1: 400m
- 8 x 50 IM on 60 as 25 Drill, 25 Build
Set 2: 1000m
- 5 x 100 IM Fins on 1:45
- 50 Easy
- 5 x 100 IM Fins on 1:45
Set 3: 400m
- 4 x 50 FS Pull on 1:00
- 4 x 50 BK Pull on 1:10
LAP: 100m
- 2 x (25 BK Sprint Blocks, 25 Easy) on 1:30
- 2 x (25 FS Sprint Blocks, 25 Easy) on 1:30
Swim Down: 200m