East Bayfield 6:30am
1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3
Warm Up: 800m Mix
Kick EN-1 600m
- 2 x 50 FS Pull on 1:00
- 2 x 50 FS on 1:00
- 4 x 25 FS Kick on 1:00
- 2 x 50 BK Pull on 1:15
- 2 x 50 BK on 1:15
- 4 x 25 BK Kick on 1:00
- 50 Easy
LAP: 150m (150 Recov)
- 3 x (50m BK, 50 Easy) on 2:30
39 sec avg
Power: 100m (300 Recov)
- 8 x (12.5m Dive Power Start, easy rest of 50)
EN-3 300m
- 6 x 50m FS Sprint on descending pace time
#1, #2 on 60, #3 on 55, #4 on 50, #5 on 45, #6 on 40
Starts on Clock: 0, 0, 55, 45, 30, 10
(made last start by 1 sec – last swim was 42
first five were <40)
Swim Down: 300m
(50 Easy, then 50’s on 4, 5, 6, 7, 8 breaths)