Collingwood 7:30am
Warm Up: 600m
Aerobic Kick: 200m
- 100 BK Kick on 15 sec
- 2 x 50 BK Kick on 1:15
EN-1: 300m
- 100 BK Fins on 15 sec
- 2 x 50 BK Pull on 15 sec
- 100 BK
LAP: 100m
- 4 x (25 BK Sprint, 25 easy) on 1:30
LA Tol: 300m
- 2 x [4 x (25 BK Sprint on 40 sec), 100 easy]
- 200 RECOV
LA Tol Kick: 100m
- 50 BK Sprint Kick, 100 easy
- 2 x (25 Sprint BK Kick, easy kick 25, 50 easy)
Swim Down: 200m