Collingwood early
Warm Up: 500m
EN-1 / Kick: 600 / 350
- 3 x 50 FS Kick
- 3 x 100 FS on 1:45
- 3 x 50 BK Kick
- 3 x 100 BK on 2:00
- 50 BR Kick
- 50 easy
EN-2: 500
- 50 on 1:00, swim 0:43 (43)
- 100 on 2:00, swim 1:26 (1:26)
- 150 on 3:00, swim 2:09 (2:09)
- 200 on 4:00, swim 2:52 (2:48)
- 150 BK Recovery
EN-3: 300
- 3 x 100 FS on 1:35, swim 1:20 or under (1:19, 1:22, 1:23)
- 150 BK Recovery
LAP: 200
- 4 x 50 FS on 1:30, min Time + Strokes
- 4 x (25 FS fast, 25 easy) on 1:30
Swim Down: 300m