Day 5 Training Camp (Friday)

morning

30 min OYO to get ready for

3 fast 50's from the block on approx 6

6 * 100 on 1:00 with 6 * 50 on :50 or 1:00 in between

6 * 50 = same stroke you are going to do next - if fly 25 Free/ flip into Fly

or 4 * 200 on 15:00 with 8 * 25 1) drill/2 swim in between

Afternoon 3:30-5 at YMCA

400 free/bk by 100 fist/swim by 50

6 * 50

1) 15/25/10, 2) 15/25/10

EBSC 25's

2 * thru Rd 1 6-10s slower per 100 than round 2 ie 60-100s slower than Day 2

400 on 7, 300 on 5:30, 200 on 4:00, 100 on 2:30

Kick, pull or Swim – all the same, all fast

last 1/2 hour

4 or 5 times thru

3 * 50 IM switch on :50 or 1:00

225 IM done something like

25 Fly/50 back/75 (50 breast 25 free) put on paddles and 75 free on 3:30 or 4