Week of December 14

We had a great weekend at Junior Nationals! Congratulations to Joe, Johnathan and Quinn on your fine swims! There were many lessons learned from the meet:

  1. More exposure to higher caliber meets.
  2. Increased level of preparation needed.

You will only rise to the level of your training and preparation. I am looking forward to another great week with all of you!

Week of December 14

Monday, December 14

1×300 @ 4:30          DPS

8×25@ :40               SC

6×50 @ 1:30            MK NB

8×25 @ :45              M-M

 

HVO: 12×25 @:45 O= FAS E = FAP

 

6(4×25; 1×50) [Done as: 25 @ :40 Scull/ 50 @ 1:10 M-M]

 

20×25 @ RI :15 RP to foot touch

 

1×300 K

 

Tuesday, December 15 (MORNING)

 

1×300 @ 4:30          DPS

1×200 @ RI :15/:20 IM SC

6×50 @ +0               K NB

1×200 @ RI :15/:20 RP

 

Sprint I                                                    Sprint II                                   Sprint III

4×25 @ :45                              6×50 @ 1:00 1st 50 RP                            60×25 @ RI:15 RP

4×25 @ :60                              1×300 @ MAX K

4×25 @ :45                              4×50 @ :50 1st 50 RP

2×50 @ 2:30 FAS                    1×200 K

4×25 @ :45                              6×50 @ 1:30 2nd 50 RP

2×50 @ 2:30 FAP                    1×200 K

4×50 @ :50 2nd 50 RP

 

10×25 @:45 under water DLK

 

16×25 @ :50 MK NB

 

Tuesday, December 15 (EVENING)

 

1×300 @ 4:30          DPS

8×25@ :40               SC IMO

6×50 @ 1:30            MK NB

1×200 @ RI :15/:20 RP

 

Sprint I                                    Sprint II                                                   Sprint III

20×25 @ RI:15 RP                   4×50 @ 1:00                                            6×50 @ :50

10×50 @ 1:10 K                       1×300 K                                                   1×200 K

20×25 @ RI :15 RP                  4×50 @ :45                                              6×50 @ :45

1×300 K                                   1×300 K                                                   1×200 K

4×50 @ 1:00                                            6×50 @ :45

1×300 K                                                   1×200 K

4×50 @ 1:30                                            6×50 @ :60

 

Wednesday, December 16 (MORNING)

 

1×300 @ 4:30          DPS

4×50@ :60               SC

1×300                      K

4×50 @ :60              M-M

 

HVO: 12×25 @:45 O= FAS E = FAP

 

Quality Kick

1×200 @ 5:00 SSK

1×100 @ 1:45 DPS

2×100 @ 2:30 SSK

1×100 @ 1:45 DPS

4×50   @ 1:15 SSK

 

20×25 RI :15 RP

 

1×300 K

 

Wednesday, December 16 (EVENING)

 

1×300 @ 4:30          BK DPS

1×200 @ RI :15/:20 IM SC

12×25 :45                MK

1×200 @ 3:00 FS DPS

 

HVO: 12×25 @:45 O= FAS E = FAP

 

Quality Kick

 

2×100 @ 2:30 SSK

1×200 @ 3:30 BK HSR

4×50   @ 1:15 SSK

1×200 @ 3:30 BK HSR

8×25   @ :45 SSK

 

Sprint I                                    Sprint II                                   Sprint III

10×20 @ :40 HVO                   10×50 @ RI :20 RP                  10×50 @ RI :15 RP

 

Technique                               Technique                               Technique

 

Thursday, December 17 (EVENING)

 

1×300 @ 4:30          DPS

8×25@ :40               SC

6×50 @ 1:30            MK NB

8×25 @ :45              M-M

 

20×25 @ RI :15 RP foot touch

 

8×150 @ 3:00 K

 

10×50 @ RI :15 RP to foot touch

 

1×300 SSK

 

 

 

 

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