Collingwood Noon 1.5hrs
Warm Up: 800m
- 300 BK
- 300 FS Snorkle
- 2 x 100 IM Drill
EN-1 / Kick: 1200 / 400
- 4 x 50 Fin Kick
- 400 FS Fins, every 4th length BK
- 400 FS Pull
- 100 BK
- 200 FS Pull Paddles
- 100 BK
- 4 x 50 Kick
EN-1: 1000 / 100 recovery
- 200 FS on 3:30, swim 3:05 (act: 3:05)
- 300 FS on 5:00, swim 4:35 (act: 4:45 … bad)
- 50 BK recovery
- 2 x 200 FS on 3:30, swim 3:00 (act: 3:04, 3:02)
- 100 FS on 1:45, swim 1:30 (act: 1:25)
- 50 BK Recovery
LAP: 100 / 100 recovery
- 4 x (25 FS Sprint, 25 easy) on 1:15
Swim Down: 300m
Total: 4000m – very dense high-volume workout, completed in 1hr 20min