Speed – Collingwood 7:30am Lane Swim
Warm Up: 500m
Kick: 300m
- 6 x 50 Fin Kick [FS, BR, FS, BK, BR, BK]
EN-2: 450m
- 9 x 25 FS on 30, desc 1-3, 4-6, 7-9
- 25 easy
- 9 x 25 BK on 35, desc 1-3, 4-6, 7-9
- 25 easy
LAP: 475m (975 recovery)
- 4 x (50 BK fast on 1:15, 2 x 50 BK easy on 1:15) on 4:00
- 50 easy
- 4 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30
- 50 easy
- 25 FS Fast, 25 easy
- 25 BK Fast, 25 easy
- 25 BK Kick Sprint, 25 easy
Swim Down: 200m