Week of June 20

Week of June 20th

Monday, June 20 PM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

3X

1×50 @ 2:00 15 max/35 DPS

1×50 @ 2:00 20 max/30 DPS

1×50 @ 2:00 25 max/25 DPS

1×50 @ 2:00 30 DPS/20 max

1×50 @ 2:00 35 DPS/15 max

RND 1=swim/2=kick/3=pull

 

Tuesday, June 21 AM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

SP1

5×50 @ 3:00 FAS

1×300 @ 6:00 SK

5×100 @ 6:00 FAS

1×300 @ 6:00 SK

 

Tuesday, June 21 PM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

3x5x50 @ 2:00

RND 1= FAS

BR&FL= Explode 3-4 strokes target 15-20 m. rest DPS

BK&FS= Explode 6-8 strokes target 15-20 m. rest DPS

RND 2= Turns go to MP

RND 3= Finishes FAP Explode last 15 m.

 

Wednesday, June 22 PM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

20×50 @ RI: 20 RP

 

Thursday, June 23 AM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

SP1

5×50 @ 3:00 FAS

1×300 @ 6:00 SK

5×100 @ 6:00 FAS

1×300 @ 6:00 SK

 

Thursday, June 23 PM

1×200 @ 3:30 HSR FS

1×200 @ 3:30 HSR BK

4×50 @ 1:30 Speed Kick

1×200 @ 3:30 Pull

4×50 @ 1:15 Speed Pull 20/30

6×50 @ RI:20 RP

3x5x50 @ 2:00

Set 1 FAS

BR&FL 3-4 Explode Strokes/DPS Goal 15-20 m.

FS&BK 6-8 “       “/ “    Goal 15-20 m.

Set 2 Turns go to MP

Set 3 FAP 35 DPS/15 Explode Finish