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