Day 3 of training camp

250-300 Pull “-“ on 5:00

4 * 75 Kick descend on 1:30 250-300 Swim “-“ on 5:00 4 * 75 Pull descend on 1:20 300 Kick “-“ on 6:40

4 * 75 swim on fpp

9 * 5 min sets – skip 1 the first time thru, skip 2 the second

8 * 25 fly on :35

1-2) pull underwater recovery 3-4) Swim underwater recovery

5-6) salmon + 2

7-8) swim

5 * 50 swim Fly on 55 best average

5 * 50 bk on 1:00 RA/LA

1-3) descend 4&5) hold

5 * 50 swim back on :55 best average

8 * 25 Breast on :35

1-2) streamlined kick 3) fast hands 4) 3K1P 5) fast hands 6) 2K1P 7&8) swim

5 * 50 swim Breast best average on 1:00

500 free with fins

100 6 kicks/100 swim long

Finish with

2 * 25 free head up with fins and paddles

1 on :45. 1 on 1:15

2 * 50 at best average from yesterday + 2 on 1:00

2nd round hit best average from yesterday

3rd round better than yesterday

Last 15min - 500m OYO

3:30-5 at the YMCA

20 min warmup

4 * 50 Bk Kick/Br swim by 25

200 RIMO Dr/S by 25

4 * 75 1) fly/bk/br, 2) bk/br/fr

twice thru

25 kick underwater smooth

25 fast 15 m underwater/10 m swim

25 fast

25 long

12 * 100 up down on 1:45

K/S or Br/Free

Start with swim and add 25 K or Br on #2

10s rest? add more K or Br

4x thru on 3:00

150 smooth – equipment optional

150 strong

175 fast under t200

125 different stroke smooth