Week of January 25

Stroke Focus:

RED & BLUE: Streamline body position in all strokes & starts

SILVER: Streamline body position in all strokes & turns

GOLD: Endurance

  1. DEV+ : Stroke Efficiency

Teaching:

  1. Practice is actively designed to improve performance:
    1. Athletes know what they need to improve each practice
    2. Coaches are prepared for practice
  2. Performance/skill high repetitions with frequent feedback (peers and coaches)
  3. Continual results of efforts available
  4. Highly demanding
  1. DEV+ GOLD SILVER

1×300 @ 4:30 DPS          1×300 @ 5:00 SL SDLK                            1×250 @ 5:00 SL SDLK

1×200 @ 3:00 BK HSR    1×200 @ 3:30 BK HSR                            1×150 @ 3:30 BK BP

1×300 @ 6:00 K              3×100 @ 2:00 K                                       3×100 @ 2:30 K

8×25 @ :40 2(1 & 2 SC; 3&4 M-M) 8×25 @ :40 2(1 & 2 SC; 3&4 M-M)         8×25 @ :40 IMO BP

Skill Improvement:      Skill Improvement:                                 Skill Improvement:

**Swimmers need to know what they need to work on.

40×25 @ :40

Lane 1: Turns (both ends)                       Starts                                                                      Starts

Lane 2: Starts (done when others finish)

Lane 3: Starts

Lane 4: Swim

Lane 5: Swim

Lane 6: Swim

8×150 @ 3:00 K (1-4 MAX 1st 75/5-8 MAX 2nd 75)

Tuesday, January 26, 2016 (MORNING)

2×300 @ 4:30 DPS

1×200 @ 3:00 SL w/SDLK

6×50 @+0 K

8×25 @ :45 HVO

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    10×50 @ RI:20 RP                   10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                    4×75 @ 3:00 FAS                    15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

Tuesday, January 26, 2016 (EVENING)

1×300 @ 4:30

1×200 @ RI :15/:20 IM SC 3(75@ 1:30; 25 @:45) MK

8×25 @ :45 HVO O = FAS/E = FAP (FINS OPT)

20×25@ RI :15 100 RP

1×400 @ 8:00 K

30×25 @ RI :15 200 RP

1×300 @ 6:00 K

40×25 @ RI :15 200/500/1000+ RP

Wednesday, January 27 (MORNING)

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK

1×300 BRK/ DLK

1×200 P Breathe 3,5 by 50

5×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :55  BR @ :60

1×100 @ 4:00 Alt. 25 IP scull 25 SC

4×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :50  BR @ :55

1×100 @ 3:30 Alt. 25 IP scull 25 SC

3×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :45  BR @ :50

1×100 @ 3:00 Alt. 25 IP scull 25 SC

2×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :40  BR @ :45

1×100 @ 2:30 Alt. 25 IP scull 25 SC

1×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :35  BR @ :40

Recovery/Technique

Wednesday, January 27 (EVENING)

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 25 = SC 50 = M-M

6×50 @ +10 K NB BP with IP scull

1×200 @ RI :15/:20 RP

IM                                   BRST                                     BK & FS

16×25 @:40 FL RP         3×100 @ 4:00 FAS                 Repeat 3 times @ 200 RP

1×100 @ 1:40 IM SC       1×50 @ 1:30 2nd 50 RP         1×50 @ 1:30

1×300 @ 4:30 BK           2×100 @ 4:00 FAS                 1×75 @ 2:00

2×100 @ 1:35 IM SC       2×50 @ 1:30 2nd 50 RP         1×125 @ 3:00

16×25 @:40 BR RP         1×100 @ 4:00 FAS

5×100 @ 2:00 FS RP                                                     16×25 @ :40 10 y. under water

12×50 @ :60 FLK            1×200 K                                 1×400 P  Breathe 3,7 by 50

5×100 @ 2:00 RP

Thursday, January 28, 2016 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP w/SC

6×50 @ +0

HVO: 8×25 @ :45

 

Sprint I                                    Sprint II                                   Sprint III

 

4×50 @ 2:00 FAS                    10×50 @ RI:20 RP                   10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                    4×75 @ 3:00 FAS                    15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

Thursday, January 28, 2016 (EVENING)

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK 1×300 @ 6:00 DLK

1×200 @ 3:00 P

20×25@ RI :15 100 RP

1×400 @ 8:00 K

30×25 @ RI :15 200 RP

1×300 @ 6:00 K

40×25 @ RI :15 200/500/1000+ RP

1×300 K

Friday, January 29, 2016 (MORNING)

Repeat twice:

1×300 @ 4:30 DPS

1×200 @ 3:00 P

3×100 @ 2:00 K

4×50 @ :60 M-M

 

SPI                                           SPII                                          SPIII

Repeat four times                  Repeat twice

1×50 @ 1:30 FAS 1st 50          3×50 @ :60 RP                        12×50 @ 1:30 RP

1×50 @ 1:30 TECH                  2×50 @ 1:30 (FAS/FAP)          6×100 @ 2:30 RP

1×50 @ 1:30 FAP 2nd 50          1×100 @ 2:00 IM RP               2×200 @ 5:00 RP

1×50 @ 1:30 TECH                  1×50 @ 2:00 200 RP FAS

1×50 @ 1:30 FAP 2nd 50          1×300 @ 7:00 DPS

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Week of January 18

WEEK OF JANUARY 18

The mid phase (power phase) of competitive strokes is the stage in which the greatest acceleration occurs. This phase should transition seamlessly into the end-of-stroke position.

CRAWLSTROKE

  • This part of the arm stroke should feel faster and stronger as acceleration is developed.
  • The forearm/hand should rotate to be vertical while the upper arm medially rotates and remains stretched forward.
  • As the upper arm abducts, the shoulder and hip roll should be at the deepest point of body roll.

BACKSTROKE

  • This part of the arm stroke should feel faster and stronger as acceleration is developed.
  • Downward shoulder and hip roll should be completed by the time the forearm/hand is vertical.
  • The finish position should be completed as the recovering arm begins to enter the water.

BREASTSTROKE

  • From a full stretch, the hands open quickly to shoulder width or slightly more apart.
  • As the elbows move wider due to abduction, the elbows flex more to keep propulsion directly backward.
  • As soon as the elbows approach or are level with the shoulders, propulsion ceases and the quickest, shortest recover forward is performed.

BUTTERFLY

  • The head and shoulders should rise the least amount possible and be completed by abut the middle of the propulsive phase of the arm strokes.
  • Acceleration should develop markedly. The adduction stage of the pull should be the quickest and most powerful part of the phase.
  • The orientation should be to propel the swimmer forward, not upward.

Monday, January 18, 2016

2×300 @ 4:30 (1 = FS/ 2 = BK)

1×200 @ RI :15/:20 IM

1×300 @ 6:00 K

1×200 @ RI :15/:20 IM RP

SPEED

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

4×25 @ :60 MAX to foot touch (Fins optional)

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

 

3x16x25 @ :40 Every 4th 25  Min-Max

 

Rnd 1 = Mid Phase scull

Rnd 2 = Finish Phase scull

Rnd 3 = Initial Phase scull

 

Tuesday, January 19, 2016 (AM & PM)

***Repeated due to high school meets***

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    10×50 @ RI:20 RP                   10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                    4×75 @ 3:00 FAS                    15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

 

Wednesday, January 20 (MORNING)

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK

1×300 BRK/ DLK

1×200 P Breathe 3,5 by 50

5×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :55  BR @ :60

1×100 @ 4:00 Alt. 25 IP scull 25 SC

4×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :50  BR @ :55

1×100 @ 3:30 Alt. 25 IP scull 25 SC

3×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :45  BR @ :50

1×100 @ 3:00 Alt. 25 IP scull 25 SC

2×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :40  BR @ :45

1×100 @ 2:30 Alt. 25 IP scull 25 SC

1×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :35  BR @ :40

Recovery/Technique 

Wednesday, January 20 (EVENING)

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 25 = SC 50 = M-M

6×50 @ +10 K NB BP with IP scull

1×200 @ RI :15/:20 RP

***BR & FL do 25s

IM                                    BRST                                                       FS & BK

12×25 @:45 FL              3×100 @ 4:00 200 RP                        REPEAT 3 TIMES

1×100 @ 1:45 IM           1×50 @ 2:00 2nd 50 of 100               1×50 @ 1:30 200 RP                  1×300 @ 4:30 BK            2×100 @ 4:00 200 RP                        1×75 @ 2:00 200 RP

2×100 1:35 IM                  2×50 @ 2:00 2nd 50 of 100                 1×100 @ 2:30 200 RP

12×25 @ :45 BR              1×100 @ 4:00 200 RP                          1×150 @ 3:30 200 RP

3×100 @ 1:25                  3×50 @ 2:00 2nd 50 of 100

5×100 @ 2:00 FS IM RP          1×200 K                                         18×25 @ :45                            12×50 @ :60 DLK                     5×100 @ 2:00 FS                                                                                                                    1×400 P Breathe 3,5 by 50

Thursday, January 21 (MORNING)

1×300 @ 4:30 DPS

1×200 @ 3:00 P

1×300 BR/DLK

1×200 @ RI :15/:20 RP

KICK TEST SET

1×1000 K

1×100 Recovery

1×500 K

1×100 R

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

Thursday, January 21 (EVENING)

1×300 @ 4:30 DPS

1×200 @ 3:00 P

1×300 BR/DLK

1×200 @ RI :15/:20 RP

KICK TEST SET                                         Others

1×1000 K                                                 16×75 @ RI :20 200 RP

1×100 Recovery                                     1×300 @ 6:00 K

1×500 K                                                   20×50 @ RI :20 200 RP

1×100 R                                                   1×300 @ 6:00 K

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

Friday, January 22 (Morning)

1×300 @ RI :15/:20 IM

1×200 @ 3:00 P Breathe 3,5 by 50

3×100 @ 2:00 K

4×50 @ :60 M-M

SPEED

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

4×25 @ :60 MAX to foot touch (Fins optional)

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

4×25 @ :45 15 Odd = 15 MAX/10 DPS  Even = 10 DPS/15 MAX

2×50 @ 2:00 1 = FAS 2 = FAP RP

 

SP I                                          SP II                                                         SP III

1×300 @ 6:00 K                       1×300 @ 6:00 K                                      1×300 @ 6:00 K

6×50 @ 3:00 FAS                    6×75 @ 3:00 FAS                                    18×100 @ 1:20 RP

10×25 @ :45 10 y. SDLK         10×25 @ :45 10 y. SDLK                      1×200 K

Week of January 11

Week of January 11, 2016

 

Skill Focus: Power Phase

Main Points:

  • FREESTYLE:
    • Reach fully forward over the water; enter fingers first on a flat hand.
    • The shoulder should be fully extended forward.
    • The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.
  • BACKSTROKE:
    • Reach fully forward over the water; enter with the back of the hand
    • The shoulder should be fully extended forward.
    • The shoulder and upper arm should remain extended while the body rotates to lower the shoulder.
  • BUTTERFLY:
    • Enter the arms in a position where it is comfortable to perform the stroke-initiation movements.
    • As quickly as possible, flex the wrists slightly, elbows flexed (beginning of Y)
    • Orient force production directly backward.
  • BREASTSTROKE:
    • Open the arms to a position where they are comfortable to perform the stroke-initiation movements.
    • As quickly as possible, flex the wrists slightly, flex the elbows
    • Orient the forearms/hands to being as vertical as possible.

Monday, January 11

1×300 @ 4:30 DPS

8×25 @ :40 PP SC

3(75 @ 1:40 MAX K; 25 @ :60 MAX K)

8×25 @ :40 PP SC

GOLD                                                                                       SR. & SR. DEV

 

20×25                                                                                      Repeat four times:

Odds: @ :50 Initial Phase Scull

Evens: @ :45 Stroke Count                                            4×25 @ :40 IP Scull

4×50 @ +10  K, NB, BP w/IP scull

10×50 @ :60 K                                                                     4×25 @ :45 SC

4×25 @ :45 M-M

1×100 @ 3:00 IM IP SC

Tuesday, January 12, 2016 (MORNING)

 

1×300 @ 4:30 DPS

8×25 @ :40 IMO IP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

 

Sprint I                                    Sprint II                                   Sprint III

 

4×50 @ 2:00 FAS                 10×50 @ RI:20 RP                   10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                 4×75 @ 3:00 FAS                     15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS                  5×100 @ 3:00 RP

 

Tuesday, January 12, 2016 (EVENING)

 

1×300 @ 4:30 BK HSR

8×25 @ :40 IMO IP SC

12×25 @ :45 10 yards underwater SDLK

8×25 @ :45 M-M

 

GOLD/SILVER                                          SR. & SR.DEV

 

20×25 @ RI :15 100 RP                           SR. DEV 20×25 @ RI :15 100 RP

 

6×50 @ 1:45 SSK MAX                            SR. 40×25 @ RI :15 (100, 200, or 500 RP)

 

20×25 @ RI :45 SL IP w/SC                     10 x 50 @ 2:00 SSK MAX

 

Wednesday, January 13 (MORNING)

 

1×300 @ RI :15/:20 IM DPS

1×200 @ 3:00 BK

1×300 BRK/ DLK

1×200 P Breathe 3,5 by 50

 

5×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :55  BR @ :60

1×100 @ 4:00 Alt. 25 IP scull 25 SC

4×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :50  BR @ :55

1×100 @ 3:30 Alt. 25 IP scull 25 SC

3×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :45  BR @ :50

1×100 @ 3:00 Alt. 25 IP scull 25 SC

2×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :40  BR @ :45

1×100 @ 2:30 Alt. 25 IP scull 25 SC

1×50 SS @ 2nd 50 of 100 RP   FL, BK, FS @ :35  BR @ :40

 

Recovery/Technique

Wednesday, January 13 (EVENING)

 

Repeat twice:

 

1×300 @ 4:30 DPS

1×200 @ RI :15/:20 25 = SC 50 = M-M

6×50 @ +10 K NB BP with IP scull

1×200 @ RI :15/:20 RP

***BR & FL do 25s

 

GOLD/SILVER                          SR.DEV                    BRST                                       FS & BK

 

6×100 @ 3:30                          12×25 @:45 FL        3×100 @ 4:00 200 RP             REPEAT 3 TIMES

(25; 25; 50)                             1×100 @ 2:00 IM    1×50 @ 2:00 2nd 50 of 100      1×50 @ 1:30 200 RP

25 @ :45/ 50 @ 2:00              1×300 @ 6:00 BK    2×100 @ 4:00 200 RP             1×75 @ 2:00 200 RP

All done at RACE PACE           1×100 @ 1:50 IM    2×50 @ 2:00 2nd 50 of 100      1×100 @ 2:30 200 RP

12×25 @ :45 BR      1×100 @ 4:00 200 RP             1×150 @ 3:30 200 RP

1×100 @ 1:45          3×50 @ 2:00 2nd 50 of 100

 

18×25 @ :45                            18×25 @ :45 IP SCULL             18×25 @ :45 IP SCULL             18×25 @ :45 IP SCULL

(2×25 IP Scull; 1×25 SC)

Thursday, January 14 (MORNING)

 

1×300 @ 4:30 DPS

8×25 @ :40 IMO PP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

 

Sprint I                                    Sprint II                                   Sprint III

 

4×50 @ 2:00 FAS                 10×50 @ RI:20 RP             10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                 4×75 @ 3:00 FAS                15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS               5×100 @ 3:00 RP

 

Thursday, January 14, 2016 (EVENING)

 

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SC

1×300 BRK

1×200 @ RI :15/:20 IM RP

 

HVO 8×25 O = FAS/ E = FAP

 

16×50 K @ (+5; -5 by rounds of 4)          GOLD: 8×50 K (+5; -5)

 

 

 

SP I & II                                                   SP III

 

16×50 @ 1:30 P                                       32×50 P @ :50 Hold SC

4x 12.5 MAX/37.5 DPS

4x 25 MAX/ 25 DPS

4x 25 DPS/ 25 MAX

4x 37.5 MAX/12.5 DPS

 

ALL SWIM: REPEAT TWICE

1×50 @ :60 M-M

1×100 @ 2:00 DPS SL SDLK

1×25 @ :30 M-M

1×25 @ :60 DPS SL SDLK

2×25 @ :30 MAX

1×50 @ 1:45 DPS SL SDLK

2×25 @ :45 20 MAX/ 10 DPS

 

 

Friday, January 15, 2016 (MORNING)

 

 

 

Week of January 4

Week of January 4, 2016

Skill Focus: Power Phase

Main Points:

  • FREESTYLE:
    • This part of the arm stroke should feel increasingly faster and stronger as acceleration is developed
    • The forearm/hand should rotate to be vertical while upper arm remains stretched forward
    • The finish-position should be completed as the recovering arm begins to enter the water.
  • BACKSTROKE:
    • This part of the arm stroke should feel increasingly faster and stronger as acceleration is developed
    • Immediately upon entry, the forearm/hand should rotate to be vertical through elbow flexion while the upper arm rotates and remains extended forward
    • Downward shoulder and hip roll should be completed by the time the forearm/hand is vertical.
    • The finish-position should be completed as the recovering arm begins to enter the water.
  • BUTTERFLY:
    • The head and shoulders should rise the least amount possible and be completed by about the middle of the propulsive phase of the arm strokes.
    • The orientation should be to propel the swimmer forward, not upward.
    • The role of the upper arms in developing propulsion should be emphasized.
  • BREASTSTROKE:
    • From a full stretch, the hands open quickly to shoulder width or slightly more apart.
    • Direct propulsion is sought from the outset. The upper arms medially rotate, the elbows and wrists flex.
    • As soon as the elbows approach or are level with the shoulders, propulsion ceases and the quickest, shortest recovery forward is performed.

1×300 @ 4:30 (150 FS/150 BK) Hip and Shoulder Roll

8×25 @ :40 SL w/SDLK

1×300 BRK

HVO: 10×20 @ :40 Turns (ten yards back from walls)

SPRINT I & II                                      SPRINT III

10(75 @ 1:30 DPK/ 25 @: MK)       8×150 @ 3:00 K Hold Pace

20×25 @ :45 PP

20×25 @ :40    (2xPP; 25 scull; 25 MM)

Tuesday, January 05, 2016 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO PP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

 

Sprint I                                    Sprint II                              Sprint III

4×50 @ 2:00 FAS                 10×50 @ RI:20 RP            10×50 @RI :20 RP

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

4×75 @ 3:00 FAS                 4×75 @ 3:00 FAS              15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS              5×100 @ 3:00 RP

Tuesday, January 05, 2016 (EVENING)

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SS = M-M WS = SC

6×50 @ +10 K NB BP work 10 yards underwater

8×25 @ :45 M-M

SPEED

4×25 @ :40 HVO 15 yards

1×200 (50 PP scull/50 DPS)

4×25 @ :40 HVO 15 yards KICK

1×200 (50 PP scull/50 DPS)

4×25 @ :50 HVO

 

SP I & II                                               SP III

Repeat 4 times                                 5×300 @ 7:00 K

100 @ 2:30 SSK (get 50 split)      8×150 @ 2:30 P Breathe 3,5 by 50

50 @ 1:15 SSK (faster than 50 split)

2×25 @:45 SSK (faster than 25 split)

100 PP scull/sc

Wednesday, January 6 (MORNING)

1×300 @ 4:30 SL

4×50 @ :60 FL/BK; BK/BR& SC

3×100 @ +0 K

8×25 @ :45 FAP 20 yards MAX

4×100 @ 1:45 IM

10×200 @ RI :15/:20 IM RP

8×25 @ :45 K 10 yards underwater SDLK

Wednesday, January 6 (EVENING)

1×300 @ 4:30 SL

8×25 @ :40 PP SC

1×300 K

1×200 @ RI :15/:20 RP

SP I & II                                   SP III

20×25 @ RI :20 200 RP         16×75 @ RI :20 500 RP

10×50 @ +0 K                          10×50 @ +0 K

16×75 @ RI :20 200 RP        20×25 @ RI :20 200 RP

18×25 @ :40 (2PP/1 SC)       18×25 @ :40 (2PP/1 SC)

Thursday, January 7 (MORNING)

1×300 @ 4:30 DPS

8×25 @ :40 IMO PP w/SC

12×25 @ :40 10 yards under water SDLK

4×50 @ :60 M-M

Sprint I                            Sprint II                                   Sprint III

4×50 @ 2:00 FAS           10×50 @ RI:20 RP                 10×50 @RI :20 RP

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

4×75 @ 3:00 FAS          4×75 @ 3:00 FAS                   15×100 @ 1:20 500 RP

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

2×100 @ 4:00 FAS        5×100 @ 3:00 RP

Thursday, January 7, 2016 (EVENING)

1×300 @ RI :15 IM PP

1×200 @ 3:00 BK HSR

4×75 @ 1:30 K

HVO 8×25 O = FAS/ E = FAS

4×50 @ 1:30 2nd 50 of 100

1×25 @ :60 MAX

3×50 @ 1:30 2nd 50 of 100

2×25 @ :60 MAX

2×50 @ 1:30 2nd 50 of 100

3×25 @ :60 MAX

1×50 @ 1:30 2nd 50 of 100

4×25 @ :60 MAX

10×25 @ :45 10 yards underwater SDLK

30×25 @ RI :15 RP

10×25 @ :40 O = PP SCULL/ E = SC

Friday, January 8, 2016 (MORNING)

1×300 @ RI :15 IM PP

1×200 @ RI :15/:20 IM SS = M-M WS = SC

6×50 @ +10 K NB BP work 10 yards underwater

8×25 @ :45 M-M

SP I & II                                   SP III

3×100 @ 4:00 200 RP             2×200 @ 5:00 FAS

1×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 500 RP

2×100 @ 4:00 200 RP             4×100 @ 2:30 FAS

2×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 200 RP

1×100 @ 4:00 200 RP             4×50 @ 1:15 FAS

3×50 @ 2:00 2nd 50 of 100      1×150 @ 4:00 200 RP

12×25 @ :40 10 yards underwater SDLK