Collingwood 7:30am
Warm Up: 400m
EN-1: 800m
- 4 x 100 BK on 1:55, swam 1:40
- 4 x 100 FS-IM on 1:55, swam 1:35
(use 1:50 pace time next)
EN-3: 600m (100 Recovery)
- 3 x 200 FS on 3:15, swim 2:45 or under
(act: 2:44, 2:50, 2:48) - 100 recovery
LAP: 400 (800 Recovery)
- 5 x (50 FS Sprint, 100 recovery) (most 35, two at 34)
- 6 x (25 FS Sprint, 50 recovery) (most about 16)
Power: 100
- 8 x mid-pool to wall blast
Swim Down: 300m