Day 1 – training camp Dec.21st

2x thru

• 150 or 200 pull on 3

• 4×75 1) fly/bk/br  2) bk/br/fr  on 1:30

• 100 at p400

• 4×50 nf descend on 1

• 50 at p200 on 1

• 4×25 drill :30

10×100 on 3:00  fast best average

6xthru kick on 1:20

• 25

• 50

• 75

then do a ez 200

FLY WORK

• 4X25 arms at side kick (fit breath in)

• 4×25 biondi underwater recovery

• 4×25 breathe every stroke

put on fins:

16×50 on 1:00 br every 2

5000m