6am Collingwood
Warm Up: 1000m
- 4 x 250 (swim, kick, pull, drills)
Set 1: 1200m
- 6 x (150 FS, 50 BK) on 3:40
steady
[OK on these] - 50 Easy
Set 2: 1000m
- 10 x 50 Kick on 1:10
1 steady, 1 build
[Good for 6x alt BK, BR – then 3x FS Fins – 1x FS] - 50 Easy
Set 3: 1200m
- 12 x 100 on 1:45
Descend 1-4, 5-8, 9-12
[1st 4x awful over 1:30, then reduced to 50, 100 combo with BK on 2:00]
Swim Down: 50