Day 2 training camp Dec.31st.

• 600 pull breathe every 5,3

• 500 2/3/4/3,3/4/5/4,4/5/6/5, 3/4/5/4,2/3/4/3. dK’s

• 400 25drill/75 main sc &build

• 300 k rl/ll/50k

• 200 as 8×25 on :40 nf

*** Jp not at camp only 500,400 on first 2

Option 1 distance free lane 1,2

5×300 4:40/4:50

100 off 2:00

4×300 4:25/4:35

100 off 2

3×300 4:10/4:20

100 off 2

2×200 3:55/4:05

100 off 2

1×300 3:40/3:50

100 ez

7000m

Or IM (lane 3,4,5) 6?

• 12/11×75 pull (pads opt’l) on 1:15/1:25

1-6) 50 free/25 br 25fr/50br

7-12)50bk/25br 25 bk/50br

• 1 min rest

• 4/3 x100 free dec 1:20 or 1:30 (3)

• 1 min rest

• 8-12 x25 (5-10sr) 6:00 long/fast/build

• 30 sr

• 4×25 sprint free :45

• 30 sr

• 4×75 fly 1:30

• 30 sr

• 4×100 bk ra/la/da/s 1:50

• 1 min rest

• 4x(2×50,1×75 on fpp) choice

9×100

• IM 1:30/1:40/1:50

• Stroke 1:30/1:40/1:50

• Free 1:20/1:30/1:40

100 ez

6000m

JP after warmup except Bryn, Ben, Andrei

JP lane 7,8 6?

• 60×25 fly on :45

Take a max of 12 as free when needed fins optional after 30

100-150 ez

3600m