Race Pace – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  500 / 300

  • 2 x 50 FS Kick on 1:30
  • 2 x 50 BK Kick on 1:30
  • 2 x 50 BR Kick
  • 300 FS Pull on 5:00
  • 200 BK, swim <3:30
  • 50 easy

EN-2:  250m

  • 5 x 50 FS on 1:00, swim 40
  • 100 recovery

Race Pace:  400m

  • 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
  • 100 Recovery
  • 50 FL,   50 BR
  • 100 recovery

LAP:  200

  • 50 FS Fast, 50 easy on 2:15 (act:  38.8)
  • 2 x (25 FS Fast, 25 easy) on 1:30
  • 50 BK Fast, 50 easy on 2:15 (act:  44.9)
  • 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

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