Day 8 Christmas Training Camp

Yesterday was another fantastic day of training with 3 workouts (2 swim, 1 dryland). A lot of high quality swimming going on that will be tested in the next month before leading up to February taper meets. Whatever work or lack of work you put in now will reflect meet performance in January and of course February! Make sure every workout you attend is worth it and you are able to take something away from that workout. It could be the smallest thing like I didn't take a breath after the turn on my first stroke, or I held 200 race pace for 4 x 50 in a row. The beauty of the W Ross program is seeing the entire workout prior to getting in the water which allows the swimmer to have an idea of what will be happening as well we can plan strokes for sets and create goals for the practice based on the sets. Today is a day off thanks to work being done at the pool but we return tomorrow for 2 water workouts and I'll throw in a weights session as well. The end of Christmas training is fast approaching and like I said earlier the hard work put in over the break will only benefit you in the long run so make it count by giving your best effort every workout.

Day 8 AM 2 hours

600 easy

5 minutes technical swimming into camera (2 free, 1 breast, 1 back)

4 x 150 free pull paddles and snorkel (work last 50) on 2:10

4 x 75 kick on 1:30

4 x 75 free swim on 1:00

4 x 10 second sprints on 30

Easy 50

3 x 50 on 40 holding 200 free race pace (25.2 27.4 27.6)

Easy 100

16 x 50 on 1:00 Free holding at or faster then the above 3 x 50s set

27, 27, 27, 27, 27, 27, 27, 27, 28, 28, 28, 27, 28, 27, 27, 27

Easy 100

3 Rounds

4 x 50 kick with fins on 40 with a minute break after each round

Easy 100

5 x 25 push/dive breaststroke

14.8 12.8 15.2 12.6 14.9

Dive 50 Breast 30.2 new practice Best Time

Day 8 PM 1.5 hours

400 free

5 minutes of technical swimming (2 free, 2 breast into cameras)

3 rounds of 4 x 50 negative spilt (1-4 on 1:00, 5-8 on 45, 9-12 on 45 descend)

3 x 10 second sprint on 35

Dive 75 Breast 30.0 48.0

3 x Tether resisted dive 25s for 45 seconds (20-22 yards each time)

2 walk back dive 25s

Free 10.5

Breast 13.1

4 rounds of 8 x 25 on 30 and a push 50 + a recovery 50 after each round

Round 1 free (14, 14, 14, 13.1, 12.9, 13, 12.9, 13) 50 Time 25.5

Round 2 Back (15, 14, 14, 15, 14, 15, 14, 14) 50 Time 28.9

Round 3 Free (13, 13.1, 12.6, 13.0, 13.2, 12.6, 13.1, 13.0) 50 Time 25.0

Round 4 Free (12.2, 13.0, 12.9, 12.3, 12.6, 12.6, 12.2, 12.0) Dive timed 50 – 24.3

Dive 25 free 10.3 NEW BT

Day 8 Dryland on my own 35 minutes of cardio (cut short due to weather)

Day 9 OFF Pool closed for work