New Year… New Habits… New Opportunities ! Monday Jan.6th

40×25 perfect free on :40

• 1-5) catchup

• 6-10) 6 kick

• 11-15) finger tip drag

• 16-20) fast flutter

• 21-25) 12 strokes per length

• 26-30) ra

• 31-35) la

• 36-40) strong 2 breaths per length

Then training camp people do:

16×100 on 3  stroke is fast / free is smooth 5 of each IM order for stroke

• 1) 25 stroke/75 free

• 2) 50 stroke/50 free

• 3) 75 stroke/75 free

• 4) 100 fast stroke .. goal is pb +10

400 long ez with fins

If you were not at training camp then

c13’s 8×400 on 7   c13b 7×400 on 8

• 1-3) descend time, maintain sc

• 4,5) pull

• 6) with fins kick

• 7) strong every 4th fast stroke (IM order)

• 8) long