East Bayfield 9:30am to 11:30pm – 2HR session FS Focus
Warm Up: 500m
EN-1: 1200 (100 Recov)
- 2 x 200 FS Fins / Paddles on 3:00, swim 2:50
- 2 x 200 FS Pull / Paddles on 3:15, swim 3:00
- 2 x 200 FS swim on 3:20, swim 3:05
- 100 easy
EN-2: 1200 (100 Recov)
- 300 FS on 4:45, swim 4:30
- 2 x 200 FS on 3:15, swim 3:00
- 5 x 100 FS on 1:40, swim 1:28
- 100 easy
EN-3: 300 (100 Recov)
- 6 x 50 FS on 55, swim 40
- 100 easy
Kick: 600 (100 recov)
- 2 x 100 FS Fin Kick on 2:00
- 2 x 50 FS Fin Kick on 1:00
- 2 x 100 BK Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
- 100 easy
LAP: 300
- 6 x 50 FS Fins / Paddles Min Strokes/Min Time ON 1:15
Swim Down: 200
Work 4000 + WU/SD 700 = 4700