Early morning East Bayfield
Warm Up: 800m
LAP Kick: 100
- 5 x (20m FS Sprint kick, easy rest of 50) on 1:15
- 50 easy
LAP: 100m
- 4 x (25 FS Sprint from Blocks, 25 Easy) on 1:30
- 50 Easy
USRPT: ~500m for 100 FS
- repeats of 25 FS RP on 40, swim 16sec, fail @ 17sec
(aim for better than 7/15)
act: 18 / 24 - 200 BK Fins RECOV
LAP: 250m
- 4 x (25 BK Sprint from blocks, 25 Easy) on 1:30
- 100 easy
- 3 x (25 FL Sprint from blocks, 25 Easy) on 1:30
- 100 easy
- 3 x (25 BR Sprint from blocks, 25 Easy) on 1:30
- 100 Easy
Power/Kick: 150m
8 x IM dive breakout (2 for each stroke)4 x max SDK on BK
Swim Down: 200m