East Bayfield early morning session.
Target: EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus
Warm Up: 600m
- 150m FS Pull
- 150 BK Fins
- 200 IM Drills
- 2 x (25 FS, 25 BK)
EN-1 Kick: 800m
- 2 x 100 FS Pull on 1:40
- 100 FS on 1:45
- 2 x 50 FS Kick on 1:15
- 2 x 50 SP Pull on 1:15
- 2 x 100 SP on 2:00
- 2 x 50 SP Kick on 1:15
LAP: 250 (250 Rec0v)
- 6 x (25 SP Sprint, 25 Easy) on 2:00
Include Flip turn + pushoff (no breakout)
Power: 50 (recov 150)
- 4 x (Block Dive Start Power w Breakout, easy rest of 50)
LA Tol: 250m (recov 450)
- 2 x (75m FS Max Blocks, 125 Easy) on 5:00
(51, 52) - 2 x (50m FS Max Blocks, 100 Easy) on 4:30
(31, 31)
Swim Down: 200m increase breathing FS Pull