Christmas Training Camp Day 7

Back at it after 2 days off and those two days were excellent for spending time with family but also served as active recovery from last weeks workouts. Looking forward to another awesome week of training!

Day 5 & 6 OFF for Christmas and Boxing Day

Day 7 Swim 2 hours

400 easy

5 minutes technical swimming into the cameras

3 x 200 on 3:00 Free (Pull, paddles, snorkel)

3 x 150 on 3:00 kick

Easy 50

3 x 100 on 1:15 free (Goal under 1:00 for all 3)

Easy 50

4 x 10 second sprints on 30

3 x 50s in group rotations

1.     free 26.2

2.     free 26.1

3.     back 29.3

3 swim in’s looking at stroke (looking for wrist movement)

4 rounds of 4 x 100 + 1 broken 100 and a relaxed 50

Round 1 on 1:30 back (1:09, 1:09, 1:09, 1:09) Broken 100 (14, 15, 15, 14)

Round 2 on 1:50 Kick (1:37, 1:39, 1:39, 1:39) Broken 100 (22, 24, 23, 22)

Round 3 on 1:20 Free Pull paddles, snorkel (1:09, 1:07, 1:09, 1:09) Broken 100 (14,15,14,14)

Round 4 on 1:10 Free (1:01, 1:03, 1:03 -) skipped last one – easy 25

Broken 100 from dive on 3 breaths rest (11.0 23.4 37.2 50.5)

2 x 25 Dives

Free 11.2

Free 10.3

Dec 27 Gym 1.5 hours

3 round 10 bicep curls each arm @ 25

3 round 5 bicep curls each arm @ 30 PR

                                    

3 round 10 seated row @ 100 PR

3 round 8 seated row @ 115 PR

2 X 100 crunches (2:00 min rest between)

2 X 1:00 plank (2:00 min rest between)

2 X 10 Lat pull down @ 100 PR

2 X 6   Lat pull down @ 115 PR

2 X 10 Tricep pull downs @ 47.5

2 X 10 Tricep pull downs @ 52.5 PR