East Bayfield Session – busy until 6:45am – La Tol with blocks
Warm Up: 700m
Aerobic Kick: 200m
- 100 BK Kick
- 2 x 50 BK Kick on 1:15
- 50 Easy
EN-1: 500m
- 200 BK on 4:00, act 3:21
- 2 x 100 BK on 2:00, act 1:35
- 2 x 50 BK on 1:00, act 45
LA Tol: 200m
- 4 x (50 BK Block Start Sprint, 100 Easy) on 3:30
act ~37 to 38 sec - 200 BK Fins RECOV
LA Tol Kick: 100m
- 4 x (25 BK Kick Sprint, 25 BK Kick Easy, 50 Swim Easy)
act 21, 21, 20, 20 - 100 BK Fins RECOV
LAP: 100m
- 4 x (25 FS Block Start Sprint with turn, 25 Easy) on 2:00
- 50 Easy
Power: 50m
- 4 x (Block Start Breakout, easy back)
mix strokes
Swim Down: 200m