Collingwood Noon
Warm Up: 600
- 200 FS / BK mix
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
- 100 IM Drill
EN-1: 800
- 50 BK on 1:00, swim 50
- 100 BK on 2:00, swim 1:38
- 150 BK on 2:45, swim <2:30
- 50 FS on 1:00, swim 42
- 100 FS on 1:45, swim 1:28
- 150 FS on 2:30, swim < 2:15
- 200 FS, swim 3:00
- 50 easy
EN-2: 350
- 200 FS on 3:15, swim <3:00
- 100 FS on 1:40, swim 1:25
- 50 FS, swim 41
- 50 easy
EN-3: 500 (200 Recovery)
- 4 x 50 BK on 1:00, swim <45
- 100 Recovery
- 6 x 50 FS on 55, swim <40
- 100 Recovery
Kick: 350 (100 Recovery)
- 7 x 50 Kick on 1:20 – 4x FS, 3x BK
- 100 easy
LAP: 100 (100 Recovery)
- 2 x (50 Fast, 50 easy) on 2:30
Swim Down: 200