0730 Collingwood
Warm Up: 1200m
- 3x (50 Drill, 50 swim) FS
- 3x (50 Drill, 50 swim) BR
- 3x (50 Drill, 50 swim) BK
- 3x (50 Drill, 50 swim) FL
Set 1: 1200m
- 6x (
– 50 FL kick on 1:10
– 50 BK 50 BR on 2:00
– 50 FS Pull on 1:00) - 50 easy
Set 2: 400m
- 4x 100IM on 2:00
Desc 1-4
(1:36, 1:35, 1:35, 1:30) - 50 Easy
Set 3: 600m
- 3x 50 Build on 60
- 3x 50 work walls on 60
- 3x 50 Strong on 60
- 3x 50 max effort on 1:10
Swim Down: 200