Dec 27 day 1 training camp

DuP Down 4×50 3×100 2×200 400 2×200 diff stroke if required 3×100 4×50

6×75 on 1:20 rotate fast 25

One group  with fins V dk 5x 40 Sec on/20 Sec off 1 min rest 6×25 blast dk on back  :45

Other group in 2 waves 5×50 on 1:00 from blocks

32 rounds 8 of each IMO 50 on :40 or :45 or :50 25 on same 1 min rest after 8

+ 5 for Breast , – 5 for free

Warmdown: 8×75 on 1:30 at 25 underwater flipturn At 50 Fast flip turn plus 3 fast strokes at 75 6 dk plus strong finish

6000m