Camp Day 1 Dec 27 3:30-5 Markham

5 * 200 - odd swim/even pull on 3:30 or 3:45

75 Back/25 Breast/50 Free/50 Breast

12X75 - 8 kicks off walls. 5 jumps alt bob & streamline jump on 1:30

16/14 * 100 on 1:45 or 2:00

1) fly build/back long

2) back build/Breast long

3) breast build/Free long

4-6) Free build/choice long

7-8) Fly/Back - 2nd one faster

9-10) Back/Breast 2nd one faster

11-12) Breast/Free 2nd one faster

1:00

13-16) Free Build - flip into strong choice

14 * 50

4 descend on 1:15

1 long on 1:30

3 best average on 1:00

1 long on 1:30

2 sprint on 1:00

2 long on 1:30

1 sprint on 1:00

28th

Back in the water at noon tomorrow with stroke specific drill and long aerobic work

again at 6:30 for some tolerance work

29th at TPASC 11:00 am to 12:30 pm 29th at Markham 3:30-5

30th at Markham 9-10:30