Week of April 4

Monday, April 4

 

1×200 @ 3:30                         SL w/SDLK 10+ yards off walls

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Double Distance Test: 1×400 FS for time (Please record times)

 

Skill of the Week: Breathing

 

4x10x25 @ :40       (Rnd 1  = FL/ Rnd 2 = BK/ Rnd 3 = BR/ Rnd 4 = FS)

 

 

Tuesday, April 5

 

1×200 @ 3:30                         SL w/SDLK 10+ yards off walls

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

12×50      @ :55 FS DPS

12×100    @ 1:40 FS

 

Wednesday, April 6

 

1×200 @ 3:30                         SL w/SDLK 10+ yards off walls

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        WS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Senior Development+ Silver & Gold
1000 K 600 K
1×100 BR Drill 4×25 BR Drill
500 K 400 K
1×100 BR Drill 4×25 BR Drill
200 K 200 K
1×100 BR Drill 4×25 BR Drill
100 K 100 K
1×100 BR Drill 4×25 BR Drill
50 K 50 K
1×100 BR Drill 4×25 BR Drill

 

 

 

Thursday, April 7

 

1×200 @ 3:30                         SL w/SDLK 10+ yards off walls

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        WS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

40×100 @ 1:30 FS (Adjust interval to meet swimmers in your charge) Sliver = 10×100 @ 2:00/ Gold = 15×100 @ 1:45

 

Friday, April 8

 

1×200 @ 3:30                         SL w/SDLK 10+ yards off walls

1×200 @ 3:00                         SL w/SDLK 10+ yards off walls

1×200 @ RI :15/:20                IM SLBP 50s =  DPS/ 25s = RP

4×50 @ :55                             K NB

4×25 @ RI :15                        SS RP

5×50 @ :50                             20 MAX/ 30 DPS

 

Repeat following twice:

 

20×25 @ :40 FL SLBP

4×50 @ :50 FLK NB

10×25 @ RI :15 100 RP FL

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