East Bayfield – early morning session
Warm Up: 800m
EN-1: 800m
- 4 x 100 BK on 2:00, swim 1:38
- 4 x 50 FS on 55 sec, swim 39
- 4 x 50 BR on 1:05, swim 50
- 50 easy
LAP: 300m
- 6 x (50m Sprint, 200 easy) on 5:00
2x BK swim ~37 (act: 36, 37)
2x FS swim ~32 (act: 32, 31)
2x BR swim ~40 (act: 40, 41)
Recovery: 400m mix
Power: 100m
- 4 x 12.5m BK Blast start
- 4 x 12.5m BK Blast finish
Swim Down: 600m