Collingwood 7am
Warm Up: 400m
Kick: 200m
- 100 FS Kick
- 2 x 50 FS Kick
EN-1: 1200m
- 6 x 100 BK on 2:00, swim 1:45
(difficult to swim faster on BK without the deep end flags – makes no sense to take on that risk Collingwood!) - 6 x 100 IM on 1:55 (FS-IM)
EN-2: 800m (and 100 recovery)
- 4 x 200 FS on 3:10, swim 2:50-2:55
(2x FS Pull on3:05, swimming 2:45 and
2 x FS on 3:10, swimming 2:50) - 100 recovery
EN-3: 600m (and 100 Recovery)
- 6 x 100 FS on 1:35, swim <1:24
(first time on 1:35 this season … 1:20, 1:23, 1:23, 1:24, 1:24, 1:25) - 100 recovery
LAP: 250m (and 500 Recovery)
- 3 x (50 FS Sprint, 100 recovery) (all ~35 sec)
- 4 x (25 FS Sprint, 50 recovery) (all ~17 sec)
Swim Down: 300m
(Total – 4450m)