Early morning East Bayfield session – with blocks
Warm Up: 700m
EN 1/2: 700/100
- 3 x 100 FS on 1:45, Pick-Up last one
- 3 x 100 BK on 2:00, Pick-Up last one
- 2 x 100 IM on 2:00
Race Pace: 350
- 2 x (50 BK Max Effort, 100 Easy) on 3:30
- 75 BK Max Effort, 150 Easy
- 2 x (50 FS Max Effort, 100 Easy) on 3:00
- 75 FS Max Effort, 150 Easy
LAP: 200m
- 2 x (25 BK Sprint, 25 easy) on 1:30
- 2 x (25 FS Sprint, 25 Easy) on 1:30
- 4 x (25 IM Sprint, 25 Easy) on 1:30
Power: 50m
- 4 x 12.5m Blocks Explode IM seq, easy rest of 50
Swim Down: 300+