Collingwood early
Warm Up: 500m
Kick: 300m
- 6 x 50m Kick mix – 3x FS, 1x BR, 2x BK
EN-1: 800m
- 4 x 100 BK on 2:00
- 4 x 100 IM on 2:00
EN-2: 500m / 100
- 5 x 100 FS on 1:40, swim 1:25
- 100 BK Recovery
EN-3: 300m / 100
- 3 x 100 FS on 1:35, swim ~1:20 (1:21, 1:22, 1:21)
- 100 easy
LAP: 200m / 200
- 4 x (50 FS Sprint, 50 easy) on 2:30 (35, 35, 35, 34)
Swim Down: 400