Sprint / Starts Focus – East Bayfield
Warm Up: 800m
Aerobic Kick: 400m
- 4 x 50 FS Kick on 1:30
- 4 x 50 BK Kick on 1:15
- 50 Easy
EN-1: 200m
- 4 x 50 on 1:00, 2x FS, 2x BK
LAP: 200m
- 4 x (25 Dive BK Sprint, 25 Easy) on 1:30
- 100 RECOV
- 4 x (25 Dive FS Sprint, 25 Easy) on 1:30
- 100 RECOV
LAP Kick: 100m
- 4 x (25 BK Sprint Kick, easy kick back, easy 50)
- 250 RECOV
Power: 100m
- 2 x (12.5m max Dolphin, easy rest of 25), 2x BK 2x FL
- 4 x Dive Breakout
Swim Down: 200m