Christmas Training Camp Day 3 & 4

Back with another quick post today about my training from yesterday and today.

Day 3 OFF swimming and dryland for recovery 

Day 4 AM Swim 2 hours

500 easy

5 minutes technical into cameras (2 free 2 breast)

4 x 150 free on 2:15

4 x 100 kick on 1:50

4 x 100 free on 1:10

5 x 10 second sprints on 30

Dive relaxed 25 for time (Free 11.0)

Dive 75 for time (Free 11.2, 24.7, 38.1)

4 Rounds

5 x 50 + 1 x 50 from a push followed by a relaxed 50

Round 1 Back on 1:00 (33s & 1 34) Push time 29.1

Round 2 Breast pull on 45 (34-36) Push time 28.1

Round 3 Free on 40 (28-32) Push time 26.3

Round 4 Free on 3 breaths rest (28-31) Dive 50 instead of push 11.4 24.3

25 breast from dive 12.8

4 x 25 push/dive (15.3 BR 13.2 BR 12.2 Free 12.9 BR)

3 short relays (1 4x50 free, 1 Fly, 1 Medley)

Total Yards: 3,700

Day 4 AM Dryland on my own 1 hour 15 minutes of weight work in the gym

It has been a tough few days of training and was noticeable by many this morning. But at the end of the workout we knew we put forth our best effort and gave it our all. I always remind myself or others when the workouts get tough and you feel tired to keep going and pushing the limits because come February when it’s rest time for major meets all that hard work put in over this training break will have been worth it. If you don’t train like the team over the break, then you won’t have anything to rest off of. You will simply be resting off of rest and that will likely have a negative effect on your results. The team now has 2 days off for Christmas and will return to #TheSprintHouse on Sunday morning with another awesome workout. 
Merry Christmas everyone!