East Bayfield – 6:00am session
Target: 900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov
Warm Up: 700m+
EN-1 / Kick: 900m (50 Recov)
- 2 x 50 FS Kick on 15 sec
- 2 x 25 FS Kick on 15 sec
- 3 x 100 IM on 2:00
- 2 x 50 BK Kick on 15 sec
- 2 x 25 BK Kick on 15 sec
- 3 x 100 BK on 2:00
- 50 Easy
EN-2 (Anaerobic Threshold): 600m (100 Recov)
- 6 x 50 FS on 1:00 (swim <40)
- 50 Easy
- 3 x 50 BK on 1:00 (swim <45)
- 50 Easy
Power: 50m (50 recov)
- 4 x (Block start, Breakout, 6 strokes, easy rest of 50)
Swim Down: 50m
Skipped LAP: 150m (250 Recov)
- 3 x (50 IM Seq Fast, 50 Easy) on 2:30
Block Starts - 100 Easy