Solo East Bayfield morning session (6:30-8:30 … 2 hrs!)
Warm Up: 1000m
- 3 x (100 FS Pull, 100 BK Fins)
- 200 IM Drill
- 4 x (50 FS, 50 BK)
Kick: 400m
- 4 x (25 k, 25 S, 25 S, 25 K) continuous
once each for FS, BK, BR, FL
EN-1: 1400m
- 4 x 100 FS on 1:45
(act 1:27 down to 1:25) - 4 x 100 BK on 2:00
(act 1:40 down to 1:35) - 4 x 100 IM on 2:00
(act 1:43-1:45) - 4 x 50 BR on 1:10
(act 52-55)
LAP: 200m (400 Recov)
- 4 x (50 FS Sprint, 100 Easy) on 3:30
All 50’s off Blocks
(act 31-32s … last one had best Breathing control)
Race Pace: 200m (100 Recov)
- 200 IM (block start – 3:23)
- 100 Easy
Speed/Starts: 100m (100 Recov)
- 4 x (25 Sprint from Blocks, 25 Easy)
(act FL – 16, BR – 18, FS – 13, BK easy after start)
Swim Down: 200m
Work = 2300m, Total=4100m