East Bayfield – early morning
Warm Up: 600m
Aerobic Kick: 300m
- 4 x 50 BK Kick on 1:20
- 4 x 25 IM Seq on 45
- 50 Easy
EN-1 / EN-2: 800 / 400
- 200 BK
- 3 x 100 BK on 2:00, desc
- 200 FS Pull
- 3 x 100 FS on 1:45, desc
- 2 x 100 IM on 2:00
LAP: 150m
- 6 x (25 Sprint from dive, 25 Easy) on 2:00
4 x BK, 2x FS
LAP Kick: 100m
- 4 x 20m Sprint kick, easy back
Power: 100m
- 6x Dive + Breakout, 2 of each stroke except BK
Power Kick: 50m
4 x 12.5m max dolphin
Swim Down: 350m