East Bayfield – early morning session – easy plus starts/short speed work
Warm Up: 700m
EN-1: 900m
- 3 x 100 FS on 1:45
- 3 x 100 BK on 2:00
- 100 IM on 2:00
- 4 x 50 Kick on 1:20
LAP: 300
- 4 x (25 FS Dive, 25 Easy)
- 4 x (25 BK Dive, 25 Easy)
- 4 x (25 IM Dive, 25 Easy)
Power: 100
- 2 x 12.5 FS Power Dive, easy rest of 50
- 2 x 12.5 BK Power Dive, easy rest of 50
- 4 x Flags In/Out, easy rest of 50
Mix strokes
Swim Down: 300