East Bayfield early morning
Warm Up: 800m
Aerobic Kick: 400m
- 4 x 50 BK on 1:15
- 4 x 25 BK on 45
- 2 x 25 BR on 45
- 2 x 25 FS on 45
- 50 easy
EN 1/2: 100
- 4 x 25 BK on 45, desc from 23sec
Race Pace for 200BK: 450m
- 5 x 50 BK on 1:05, swim 40
act: 41, 41, 41, 40, 39 - 200 easy (5min)
- 4 x 50 BK on 1:00, swim 40
act: 41, 40, 39, 39.5 - 200 easy
Recovery: 300m mix
LAP: 150
- 6 x (25 Block Sprint, 25 Easy) on 2:00
4 x FS, 2 x BR
Swim Down: 600m