Collingwood Noon – touch session after Swim/Bike the day earlier
Warm Up: 500m
Recovery: 300
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK
Kick: 200m
- 4 x 50 Kick – 2x FS on 1:30, 2x BK on 1:20
EN-1: 600m
- 200 BK on 4:00
- 100 BK on 2:00
- 200 IM on 4:00
- 100 IM
EN-2: 600m / 100
- 6 x 100 FS on 1:40, swim 1:25 (actual: 1:25, 1:25, 1:26, 1:27, 1:28, 1:28)
- 100 BK Recovery
EN-3: 300m / 100
- 200 FS Fast on 3:00, swim <2:50 (actual: 2:52 and went on 3:15)
- 2 x 100 Fast on 1:35, swim ~1:20 (actual: 1:25, 1:27)
- 100 BK Recovery
LAP: 250m / 200
- 5 x (50 Sprint, 50 easy) on 2:30, 3x FS, 2x BK (actual: 37, 35, 35, 42, 40)
Swim Down: 400