East Bayfield 11am – Pacing session
Warm Up: 400m
Kick: 300m
- 100 FS Kick
- 2 x 50 BK Kick
- 2 x 50 FS Kick
EN-1: 1000
- 4 x 100 BK on 1:55
- 4 x 100 FS-IM on 1:50
- 4 x 50 FS on 1:00, swim 42
EN-2 FS PACING: 1800m
Very tough swim from 200 onward – pool way too hot
- 50 on 1:00, swim 0:42 0:42
- 100 on 2:00, swim 1:24 1:26
- 150 on 3:00, swim 2:06 2:12
- 200 on 4:00, swim 2:48 2:52
- 250 on 5:00, swim 3:30 3:36
- 300 on 6:00, swim 4:12 4:26
- 350 on 7:00, swim 4:54 5:13
- 400, swim 5:36 6:01
Recovery: 400
- 50 Scull
- 200 BK
- 50 Scull
- 100 BK
Swim Down: 300m