East Bayfield – 11am-1pm
Warm Up: 800m
EN-1: 200m
- 2 x 100 BK on 2:00
- 50 easy
Race Pace: 500m total
Race Pace for 200BK: 400m
- 4 x 50 BK on 55 sec, swim 40
act: 38, 40, 41, 42 - 200 easy
- 4 x 50 BK on 55 sec, swim 40
act: 39, 41, 45, 45
very poor – due to poor quality rest day and high stress
- 200 easy
Recovery: 200m Mix
Race Pace for 50 FS: 100m
- 25 Block Start FS on 30, swim 13
- 25 Push Start FS, swim 14
- 150 easy
Race Pace for 50 BR: 100m
- 25 Block Start BR on 35, swim 18
- 25 Push Start BR, swim 20
- 150 easy
Recovery: 200m Mix
LAP: 150m
- 6 x (25m Sprint, 25 easy) on 2:00
2x BK, 2x FS, 2x BR
use blocks if possible
Power: 50m
- 2 x BK Blast flags In/Out
- 2 x BK Blast 12.5m Finish
Swim Down: 600m