Collingwood Noon (Borden closed)
Warm Up: 700m
Aerobic Kick: 200m
- 4 x (50 IM Kick on 15 sec)
- 50 Easy
EN-1: 300m
- 3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim
LAP: 100m
- 4 x (25 FS Sprint, 25 easy) on 1:30
LA Tol: 300m
- 2 x [4 x (25 FS Sprint on 40 sec), 100 easy]
- 200 RECOV
LA Tol Kick: 50m
- 50 FS Sprint Kick, 10o easy
- 2 x (25 FS Sprint Kick, 25 easy FS Kick, 50 easy)
Dives:
- 2 x BK, 2 x FS
Swim Down: 200m