Early morning session – East Bayfield
Warm Up: 700m
EN-1/2: 700
- 4 x 50 FS on 1:00 Desc 1-4
- 2 x 25 FS Kick on 15
- 4 x 50 BK on 1:05 Desc 1-4
- 2 x 25 BK Kick on 15
- 3 x 50 IM seq on 1:10
- 50 BR Kick
- 50 Easy
Race Pace: 50m (150 Recov)
- 2 x (25 Dive Sprint, 75 Easy) on 3:00+
One FS, one BK
LAP: 75
- 3 x (25 Sprint, 25 Easy) on 2:00
- 100 easy
Power: 50
- 4 x Power Dive Start + Breakout, easy rest of 50
Swim Down: 300m