Week of November 2

Skill Focus:

  1. Underwater DLK
  2. Distance Per Stroke

Monday, November 2

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

Sprint III                                                  IMERS

(Swim through twice)                            8×50 @ 1:30 FL – FAST

1×100 @ 2:00 FAS                                  4×100 @ 1:30 BK – MAX EFFORT

16×25 @ RI :15 200 RP                          2×200 @ 3:30 BRK

8×50 @ RI:20 200 RP                            1×500 FS – Faster than Double Distance 500 AVG.

:60 Rest

1×100 FAP @ 2:00                                  200 @ 4:30 SSK MAX EFFORT

5×100 @ +0 K                                          1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS

4×50@ 1:10 SSK MAX EFFORT

 

Sprint I

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`              5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

20 x 25 @ :45 K MAX EFFORT

20 x 25 @ :45 O – scull/E – Stroke Count

10 x 25 @ :40 10 yards underwater DLK RACE

Eagle Relays

 

Tuesday, November 3 (MORNING)

 

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 12.5 MAX/12.5 DPS

 

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, November 3 (EVENING)

 

NO PRACTICE at MP due to HS meets

 

Wednesday, November 4 (MORNING)

 

10×50 @ RI:20 500 RP

1×300 K NB BP

4×50 @ RI :20 500 RP

 

4×500 @ RI :30 Hold average

 

4×150 @ 3:00 K Hold times

 

Wednesday, November 4 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

HVO        12×25 @ :60

 

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`               5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

200 @ 4:30 SSK MAX EFFORT

1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS

4×50@ 1:10 SSK MAX EFFORT

 

Starts & Turns

 

Thursday, November 5 (MORNING)

 

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 15 MAX/12.5 DPS

 

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, November 5 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

8×50 @ 1:30 FL – FAST                                                           Breaststrokers

4×100 @ 1:30 BK – MAX EFFORT                                       5×200 @ 4:30

2×200 @ 3:30 BRK                                                                  8×100 @ 2:00 K NO BREASTSTROKE

1×500 FS – Faster than Double Distance 500 AVG.         20×25 @ :40 Catch scull

 

16×25 @ :40 12.5 yards underwater DLK

24×25 @ :40 O = Scull/E = Min Max

 

Friday, November 6 (MORNING)

 

1×300 @ 4:30 SDLK

1×200 @ RI :15/:20 RP

3×100 @ +0

8×25 @ :60 HVO

 

Distance                                                                  IM

 

1×100 @ 2:00 FAS                                                    5×100 @ 1:30 FL

8×25 @ RI :15 200 RP                                              5×200 @ 3:00 BK

6×50 @ RI :20 200 RP                                             5×100 @ 1:45 BR

4×75 @ RI :20 200 RP                                              5×200 @ 2:45 FS

:60 REST

1×100 FAP MAX EFFORT

 

10×75 @ 1:30 MAX KICK

 

Friday, November 6 (EVENING)

 

1×300 @ RI :15/:20 (3×25 FL; 75 BK; 3×25 BR; 75 FS) DPS

1×200 @ 3:00 BK STRONG KICK (SK)

1×300 BRK

1×200 @ RI:15/:20 FS RP

 

HVO        12×25 @ :60

 

6×100 @ 2:30          MAX EFFORT

1 & 2       25 @ 30; 25 @ 30; 50 @1:30

3 & 4       24 @:30; 50 @ 1:30;25 @:30

`               5 & 6       50 @ 1:30; 25 @ :30; 25@ :30

 

200 @ 4:30 SSK MAX EFFORT

1×100 @ 1:45 BK DPS

2×100 @ 2:15 SSK MAX EFFORT

1×100 @ 1:45 FS DPS             4×50@ 1:10 SSK MAX EFFORT               Starts & Turns

Saturday, November 7

1×300 @ 4:30 DPS w/SK

1×200 @ RI:15/:20 RP

6×50 @ +0 K NB

HVO 8×25 @ :45 15 MAX/12.5 DPS

 

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

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s