Collingwood 7:30am
Warm Up: 500m
EN-1 / Kick: 600 / 200
- 2 x 50 FS Kick on 1:30
- 3 x 100 FS on 1:45, 2x Pull, 1x Full
- 2 x 50 BK Kick on 1:15
- 3 x 100 BK on 2:00, 1x Pull, 2x Full
LAP: 100m (100 Recovery)
- 4 x (25 Fast, 25 easy) on 1:30
Race Pace: 250m (650 Recovery)
- 3 x 25m FS on 30, swim 17, 25 easy
- 3 x 50 FS on 1:00 Recovery
- 2 x 25 FS on 30, swim 15
- 3 x 50 FS on 1:00 Recovery
- 3 x 25m BK on 30, swim 19, 25 easy
- 3 x 50 BK on 1:15 Recovery
- 2 x 25 BK on 30, swim 18
- 3 x 50 BK on 1:15 Recovery
La Tol Kick: 100m (300 Recovery)
- 2 x (25 Sprint FS Kick, 75 easy)
- 2 x (25 Sprint BK Kick, 75 easy)
Power: 50m
4 x Dive Breakout
Swim Down: 200m
WU/SD: 700, Work: 1050m, Recovery: 1050 = 2800m