6am Collingwood Clippers
Warm Up:
- 4 x (200 swim, 100 Kick)
Set 1:
3 times through:
- 200 as 150 FS + 50 BK on 3:30
- 2 x 100 as 75 FS Pull, 25 BK Pull on 1:45
- 4 x 50 FS on 1:00 (mix FS and BK)
No extra rest – just pace time
Set 2:
- 6 x 50m on 50 sec @ PB + 7
- 6 x 50m on 60 sec @ PB + 5
- 6 x 50m on 70 sec @ PB +3