Week of October 26

Monday, October 26

1×300 @ 4:30 150 FS/150 BK Focus: SL w/ SDLK

1×200 @ RI :15/:20 IM DPS

3×100 @ +0 K

8×25 @ :40 DPS

 

5:00 Vertical DLK :08/:22

 

20×25 @:40 scull

12×25@ :45 10 y. underwater DLK RACE!

10×50 @ +0 K

12×25 @ :45 10 y. underwater DLK RACE!

20×25 @ :40 scull

 

Tuesday, October 27 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    6×50 @ RI:20                          16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                    1×200 FAS                               10×100@ 1:30 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 @ 4:00

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

 

Tuesday, October 27 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :35 SC

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ 3:00 BK BTH

 

Senior                                                      Senior Development

10×200 @ RI :15/:20/:30 IM RP             4×50 @ 2:00 FAS

20×25 @ :45 MAX K NP BP                     1×200 @ 4:30 SK

20×25 @ RI :15 100 RP

1×200 @ 4:30 SK

12×25@ :45 DPS

 

 

 

 

 

 

 

 

Wednesday, October 28 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ RI :15/:20 SS

 

DOUBLE DISTANCE

 

2 or 3×500 @RI :30 Hold Average

 

6×100 @+15 (Leave on nearest ¼) Hold 100 KTS Time

 

Wednesday, October 28 (EVENING)

 

Senior                                                      Senior Development

 

20×25 @ :35 SL                                       1×300 @ 4:30 FT w/SDLK

20×25 @ :40 scull/SC                              1×200 @ RI :15/:20 IM RP

1×300 @ 4:30 Hold 200 RP                     12×25 @ :45 10 y. underwater DLK

1×200 @ 4:30 K Faster than KTS            8×25 @ RI :15 RP

6×50 @ RI : 20 200 RP

1×200 @ 4:30 K Faster than KTS            Double Distance

20×25 @ :45 MP T @RP                         2×500 @ RI :30

7×100 @ 2:00 K Hold 1000 KTS AVG.     20×25 @ :45 O = scull/E = SC

 

Thursday, October 29 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    6×50 @ RI:20                          16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                    1×200 FAS                               10×100@ 1:30 500 RP

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK                  1×200 @ 4:00

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

 

 

 

 

 

 

 

 

 

 

 

Thursday, October 29 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :35 SC

12×25 @ :45 10 y. underwater DLK RACE

1×200 @ 3:00 BK BTH

 

SENIOR                                                   SENIOR DEVELOPMENT

 

30×25 @ RI :20 100 RP FL                      4×50 @ 2:00 FAS

5×100 @ 1:30 IM                                    1×200 @ 4:30 K

1×400 @ 6:00 BK                                    20×25 @ RI :15 100 RP

3×100 @ 1:30 IM                                    1×200 @ 4:30 K

12×25 @ RI :15 100 BR RP                     12×25 @ :45 10 y. underwater DLK

1×100 @ 1:30 IM

12×25 @:45 10 y. underwater DLK

 

Friday, October 30 (MORNING)

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ RI :15 500 RP

 

1×100 @ 2:00 FAS

16×25 @ RI :15 RP

8×50 @ RI :20 RP

:60 RI

1×100 FAP

 

6×100 @ 2:30 K

 

Friday, October 30 (EVENING)

 

1×300 @ 4:30 150 FS/150 BK Focus: SL w/ SDLK

1×200 @ RI :15/:20 IM DPS

3×100 @ +0 K

8×25 @ :40 DPS

 

5 minutes vertical DLK :08/:22

 

HVO: 12×25 @ :60 O = FAS/E=FAP focus on SDLK

10×50 @ +0 K NB

16×25 @ :45 MP RP focus on SDLK off walls

10×50 @ + 0 K NB

12×25 @ :45 10 y. underwater SDLK RACE!

 

 

 

 

 

Saturday, October 31

 

Sprint I & II

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

Sprint I                                    Sprint II

4×50 @ 2:00 FAS                    6×50 @ RI:20

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK

2×75 @ 3:00 FAS                    1×200 FAS

1×200 K @ 4:30 SK                  1×200 K @ 4:15 SK

10×25 @ RI :15                       12×25 @ RI :15

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

16×25 @ :45 10 SDLK              10×25 @ :45 10y SDLK

 

Sprint III

 

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ RI :15 500 RP

 

5×100 @ 1:30 Hold 500 RP

5×100 @ 2:30 SK

16×75 @ RI :20 500 RP

5×100 @ 2:30 SK

20×50 @ RI :20 500 RP

5×100 @ 2:30 SK

 

IMers

1×300 @ 4:30 FT w/ SDLK

1×200 @ RI :15/:20 IM RP

6×50 DLK NB or 1×300 BRK

8×25 @ :60 HVO

 

5×200 BR @ :15/:20/:30 RP

4×300 BK @ 4:30

3×100 @ 3:00 FAS FL

20×25 @ :45 10 y. underwater SDLK RACE

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