Jan 2nd Training camp begins

Practice #1 4-6 pm APAC

1st set - can use fins for up to 800 of 1600m

400 FR/Bk by 100 fist/Swim by 50 5 min stretching

800 IM K/6 kicks switch/200 2K1P or with Dolphin Kick/6 kick switch

4 * 100 IM 1) K/S, 2) S/K, 3) Swim long, 4) Swim strong

2nd set - again max 800/1600 with fins

4 * 100 2/4/6/8 dolphin kicks (within the 100)

4 * 200 descend with limited increase in stroke count 4 * 100 strong with paddles (Pull or with fins)

Speed set 5 times through - 1 min each repeat

Dive breakout

2 * 15m with chutes

5,10 then 15 m into wall and fast break out

2 * 25 (20m underwater with fins

broken 100 (5s at 25)