Week of November 9

Skill Focus: Streamlined Body Position

Week of November 9, 2015

MONDAY, NOVEMBER 9, 2015

1×300 BK @ 4:30 BP

8×25 @ :40 IMO BP

6×50 @ +5 K NB BP

8×25 @ :40 SS BP

SPRINT III                                                                IMers

5×300 @ 4:30          500 RP                                     1×100 @ 1:30 IM

1×100 @ 1:30          200 RP                                     4×25 @ :30 SS BP SC

3×300 @ 4:30          500 RP                                     1×200 @ 3:00 IM

2×100 @ 1:30          200 RP                                     4×50 @ :60 WS BP SC

2×300 @ 4:30          500 RP                                     1×300 @ 4:30 IM

3×100 @ 1:30          200 RP                                     4×75 @ 1:30 IM Switch

1×300 @ 4:30          500 RP                                     1×400 @ 6:00 IM

4×100 @ 1:30          200 RP                                     4×100 @ 1:30 IMO

SPRINT I

12×50 @ 2:30 MAX EFFORT

16×25 @ :45 K (1-4 10 yards underwater/5-8 12.5 underwater/9-12 10 underwater/13-16 12.5 underwater)

12×50 @ 1:30 MAX KICK

HVO: 6×25 @ :60 O = FAS/E = FAP

TUESDAY, NOVEMBER 10 (MORNING)

1×300 @ 4:30 FT w/SDLK

1×200 @ :15/:20 BP & SC

12×25 @ :40 K NB BP

8×25 @ :60 WS 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, NOVEMBER 10 (EVENING)

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

1×200 @ 3:00 BK SK Great tempo

1×300 BRK

1×200 @ RI:15/:20 FS 200 RP

HVO: 10×20 @ :45 (start and finish at the 10 yard marker)

10x (25 MAX K @ :60; 75 MAX K @ 1:40)

4x10x25 (to foot touch) @ :35 BP w/SC IMO by RNDS

WEDNESDAY, NOVEMBER 11 (MORNING)

1×300 @ 4:30 DPS w/SK

4×50 @RI :20 SC 1 = FL/BK; 2 = BK/BR; 3 = BR; 4 = BR/FS

12×25 @ :40 12.5 underwater DLK

8×25 @ :45 MP TURNS HVO

SPRINT III                                                                IMers

1×100 @ 2:00 FAS                                  5×50 @ 1:00 FL Rhythm

8×25 @ RI :15 200 RP                             5×100 @ 1:30 BK Tempo

6×50 @ RI :20 200 RP                             5×100 @ 1:40 BR SK

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

:60 REST

1×100 @ 2:00 FAP

6×50 @ +0 K

20×25 @ RI :15 100 RP

1×200 K

WEDNESDAY, NOVEMBER 11 (EVENING)

20X25 @ :35 SL w/DLK 1×300 @4:30 BP w/SK

1×200 @ RI :15/:20 IM BP w/SC

6×50 @ +5 K NB BP

8×25 @ :40 MP Turns w/SDLK

SPRINT

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

4×25 @ :60              FAS MAX EFFORT

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

2×50 @ 2:00            EXPLOSIVE 20 DPS 30

4×25 @ :45              O = EXPLOSIVE first 15           E = EXPLOSIVE second 15

1×50 FAS                 GOAL: 1st 50 for GOAL 100

24×50 K (6@ +0; 5@ -5; 4@ +0; 3 @-5;2@+0; 1 for time

THURSDAY, NOVEMBER 12 (MORNING & EVENING)

1×300 @ 4:30 BP 7 DPS

1×200 @ :15/:20 IM SS @ RP other strokes DPS

6×50 @ +0 K

1×200 @ RI :15/:20 RP

KICK TEST SET                                         Others

1×1000 K                                                 SPRINT II

1×100 Recovery                                       6×50 @ RI: 20 RP

1×500 K                                                   4×50 @ +0 K

1×100 Recovery                                       1×200 FAS

1×200 K                                                   4×50 @ +0 K

1×100 Recovery                                       12×25 @ RI: 15 200 RP

1×100 K                                                   4×50 @ +0 K

1×100 Recovery                                       4×100 @ 3:00 FAS

1×50 K

1×100 Recovery

FRIDAY, NOVEMBER 13 (MORNING)

1×300 @ 4:30 FT w/SDLK

1×200 @ :15/:20 BP & SC

12×25 @ :40 K NB BP

8×25 @ :60 WS 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

FRIDAY, NOVEMBER 13 (EVENING)

1×300 BK @ 4:30 BP

8×25 @ :40 IMO BP

6×50 @ +5 K NB BP

8×25 @ :40 SS BP

12×50@ 2:30 FAS MAX EFFORT

10x (25 MAX K @ :60; 75 MAX K @ 1:40)

16×25 @ :40 BP w/SC IMO

SATURDAY, NOVEMBER 14

YES there is practice TBD

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