Early session – East Bayfield
Warm Up: 1000m
- 300 FS Pull
- 300 BK Fins
- 3 x 100 Drills [FL, BK, FS]
- 100 BR
Kick: 300m
- 100 FS Fin kick
- 100 BK Fin kick
- 50 BR Kick
- 2 x 25 FL kick
EN-1: 1300m
- 6 x 50 FS on 1:00 [3 Pull, 3 Full]
- 6 x 50 BK on 1:10 [3 Pull, 3 Full]
- 6 x 50 IM seq on 1:00
- 4 x 100 [IM, BK, BR, FS]
Swim Down: 150m (total 2750m)