Collingwood 7:30am
Warm Up: 600m
Kick: 300
- 3 x 50 FS Kick/roll drill
- 3 x 50 BK Kick
EN-1: 1200
- 12 x 100 FS on 1:40, swim 1:25
- 200 BK recovery
LAP: 100
- 4 x (25 Sprint FS, 50 recovery)
Power: 50
- 4 x 12.5m mid-pool to wall blast from float
Swim Down: 300