Day 3 (or 1) Training Camp. Jan 3,2017

• 800 s/k/p/s by 200

• 12×25 choice 40/30/20

30×100 (28 if on pace 125,26 if on pace 130)

• 3 on 140/145/150

• 2 on 130/135/140

• 1 on 120/125/130

*** IM ers Mateo (120), Igor(125), Katie(130), Morgan(130), Ashley(130) do the following

• round 1  75 free/25 fly

• round 2 75 free/25  back

• round 3 75 free/25 breast

• round 4 all free

• round 5 choice of above

(Mitzi do 18 on 130 pace)

2x thru: round 1 flutter   round 2 best stroke kick

• 9×50 kick best avg

• 400 swim on 8

5400-5800m