Collingwood 6am
Warm Up: 500
EN-1/2 450/150:
- 5 x 50 FS on 1:00 Desc 1-5
- 5 x 50 BK on 1:00 Desc 1-5
- 4 x 25 Kick on 1:00
- 50 Easy
Race Pace: 550
- 6 x 25 BK Sprint on 1:00 (alt foot/hand touch)
- 150 Easy
- 3 x 25 BK Sprint on 0:45 (1x Dive, 2x Push)
- 150 Easy
- 2 x 25 BK Sprint on 0:30 (Dive/Push)
- 150 Easy
- 6 x 25 FS Sprint on 1:00
- 150 Easy
- 3 x 25 FS Sprint on 0:45
- 150 Easy
- 2 x 25 FS Sprint on 0:30
- 200 Easy
Block Starts: 50
- 2 x BK
- 2 x FS
- 2 x BK with max underwater
- 2 x FS Max with underwater
Swim Down: 200