East Bayfield
Warm Up: 800m
- 300 BK
- 300 FS Snorkle
- 2 x 100 IM Drill
EN-1 / Kick: 1600m
- 4 x 50 Fin Kick
- 200 FS Fins
- 200 BK Fins
- 200 FS Pull Paddles
- 200 BK
- 200 FS Pull
- 200 BK
- 4 x 50 Kick
EN-1: 1000 / 100 recovery
- 5 x 100 FS on 1:45
- 50 BK recovery
- 5 x 100 FS on 1:45 (hold <1:30)
- 50 BK Recovery
LAP: 100 / 100 recovery
- 4 x (25 FS Sprint, 25 easy) on 1:30
Swim Down: 400m
Total: 4100m