Collingwood early
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: 800m
- 200 BK on 4:00
- 2 x 100 BK on 2:00
- 200 IM on 4:00
- 2 x 100 IM on 2:00
EN-2: 600m / 100 Recovery
- 6 x 100 FS on 1:40, swim 1:25 (3x full stroke dying, 3x pull got back to 1:25)
- 50 BK Recovery
EN-3: 200m / 100 Recovery
- 2 x 100 Fast on 1:30, swim ~1:20 (1:23, 1:30 – awful)
- 50 BK Recovery
LAP: 250m
- 5 x 50 Sprint on 1:15, 3x FS, 2x BK
Swim Down: 50