East Bayfield – early morning
Warm Up: 800m
EN-1: 700m
- 8 x 50 BK on 1:00
- 4 x 50 FS on 55 sec
- 2 x 50 BR on 1:05
- 50 Easy
LAP: 225m
- 8 x (25 Sprint, 25 easy) on 2:00
4 x Bk, 3 x FS, 2 x BR
Recovery: 200m
Power: 100m
- 4 x dive / break (2 x FS, 2 x BR)
- 4 x BK Flags IN/OUT max
Swim Down: 600m