East Bayfield – 11am-1pm session – a little quieter than Mon
Warm Up: 800m
Aerobic Kick: 500m
- 100 BK Kick on 2:30
- 2 x 50 BK Kick on 1:15
- 4 x 25 BK Kick on 45
- 2 x 50 BR Kick on 1:15
- 2 x 50 FS Kick on 1:20
- 50 easy
EN-1: 200m
- 4 x 50 BK on 1:00, swim 46
EN-1/2: 100m
- 4 x 25 BK on 45 sec, desc from 23
- 50 easy
Race Pace for 200BK: 400m
- 4 x 50 BK on 1:00, swim 40
act: 39, 41, 40, 39 - 200 easy
- 4 x 50 BK on 55 sec, swim 40
- act: 40, 40, 40, 38
- 200 easy
Recovery: 300m mix
LAP: 150m
- 6 x (25 Sprint, 25 easy) on 2:00
4 x FS, 2 x BR (act: FS strong @ 14sec)
Power: 100m
- 4 x 12.5m Power Push start
- 4 x 12.5m Blast Finish
Swim Down: 600m