Collingwood Noon – Only 1hr
Warm Up: 400m
Kick: 300m
- 6 x 50 Kick
EN-1: 1000m
- 200 FS Pull
- 2 x 100 FS
- 2 x 50 FS
- 200 BK
- 2 x 100 BK
- 2 x 50 BK
EN-2: 400m
- 4 x 50 BK on 1:00, swim 45
- 4 x 50 FS on 1:00, swim 40
LAP: 100m
- 4 x (25 Sprint, 25 FS) on 1:30
Swim Down: 200m