Day 4 training camp

1 swim 8-10 Queens

800 SKPS

8-10-12 x 100 fins + paddles – long easy swim @ 1:15/1:20/1:25 (hold pb + 15)

4 x 75 on 1:20 1:25 1:30, or 1:35

4 X 100 same

3 X 75 on 1:15 1:20 1:25, 1:30

3 X 100 same

2 X 75 on1:10 1:15 1:20, 1:25

2 X 100 same

1 X 75 on1:05 1:10 1:15, 1:20

1 X 100 same

200 off

Repeat with fins or fins & paddles 5s faster if you made it

or

8 * 200 IM on 3:00 or 3:15

1) drop as many 25's as you want (ie 25 fly/25 Back/25 Br/125 Free)

2) 25 Fly/50/50/75

3) 25 fly/50 or 75/50 or 75/50

4) 200 IM

25 Fly/50 Back/75 Br/100 Free

Last ½ hr

5 * 200 Kick 1-3 descend 4&5 hold