East Bayfield – early morning session
Warm Up: 800m
EN-1: 1050m
- 200 BK on 3:45
- 2 x 100 BK on 2:00
- 5 x 50 BK on 1:00, swim 45
- 4 x 50 FS on 1:00, swim 38
- 4 x 50 BR on 1:05, swim 50
- 200 BK Fins Recov
LAP: 150m
- 3 x (25 FS Sprint, 25 easy) on 1:45
- 50 easy
- 3 x (25 BR Sprint, 25 easy) on 1:45
- 100 Recov
LAP Kick: 60m
- 3 x 20m BK Sprint Kick, easy rest of 50
Swim Down: 500m