Week of July 18th

Week of July 18th

Monday, July 18th AM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Break —

1x Timed Race

1×200 KICK STRONG

8×50 @ :60 Tech Focus

4×50 @ :65 15/25/10

— 5 Minute Break —

1x Timed Race

1×200 SK

8×50 @ :60 Tech Focus

 

Monday, July 18th PM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Break —

1x Timed Swim

Technique Set

 

Tuesday, July 19th AM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Rest —

1x Timed Swim

1×200 Strong Kick

8×50 @ :60 Tech Focus

4×50 @ :65 15/25/10

— 5 Minute Rest —

1x Timed Swim

1×200 SK

8×50 @ :60 Tech Focus

 

Tuesday, July 19th PM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

4×50 @ 3:00 FAS

6×50 @ :60 Tech Focus

2×100 @ 6:00 FAS

 

Wednesday, July 20th PM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

6×150 @ 4:00 50 max/50 DPK/50 max

 

Thursday, July 21st AM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Rest —

1x Timed Swim

1×200 Strong Kick

8×50 @ :60 Tech Focus

4×50 @ :65 15/25/10

— 5 Minute Rest —

1x Timed Swim

1×200 SK

8×50 @ :60 Tech Focus

 

Thursday, July 21st PM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

4×50 @ 3:00 FAS

6×50 @ :60 Tech Focus

2×100 @ 6:00 FAS

 

Friday, July 22nd AM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Break —

1x Timed Race

1×200 KICK STRONG

8×50 @ :60 Tech Focus

4×50 @ :65 15/25/10

— 5 Minute Break —

1x Timed Race

1×200 SK

8×50 @ :60 Tech Focus

 

Friday, July 22nd PM

2×200 @ 3:30 SL w/ SDLK

4×50 @ :65 IMO SC

4×50 @ :65 SS 15/25/10

4×50 @ :65 SK

4×50 @ 1:15 3-4/6-8

8×50 @ :60 RP

— 5 Minute Break —

1x Timed Swim

Technique Set

 

Week of July 11

Monday, July 11th AM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

Repeat 3x

1×400 @ 6:30 P

1×400 @ 8:00 SK

4×100 @ 1:30

8×50 @ :60 TECH Focus

RND 1=RP +2

RND 2=RP+1

RND 3= RP

Tuesday, July 12th AM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

SS no FS K Test Set

1×600 @ 14:00 SSK

1×200 @ 3:30 P IP

1×400 @ 9:00 SSK

1×200 @ 3:30 P MP

1×200 @ 4:30 SSK

1×200 @ 3:30 P FP

1×100 @ 2:15 SSK

Tuesday, July 12th PM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

4×50 @ 3:00 FAS

1×200 @ 3:30 TECH swim SC

2×100 @ 6:00 FAS

Wednesday, July 13th PM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

SP1                                                      SP2    SP3

3x5x50          3x5x50 @ :60 200 RP  15×100 @ 2:00 RP

RND1= FAS 3-4/6-8

RND 2= MP Turns

RND 3= FAP finishes

Thursday, July 14th AM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

Repeat 6x

100/200 @ 6:00 FAS

1×100 @ 2:30 TECH swim

Tech Set

Thursday, July 14th PM

1×200 @ 3:30 SL & SDLK

1×200 @ 3:30 TECH w/ SC

4×50 @ 1:30 o= FAS 3-4/6-8 e= Build to MAX

1×200 @ 4:30 SK

4×50 @ :60 10/30/10

4×50 @ 1:15 TECH w/ SC RP

4×50 @ 3:00 FAS

1×200 @ 4:00 TECH Swim

2×100 @ 6:00 FAS

Week of July 4

Week of July 4

Tuesday, July 5 AM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

8×50 @:60 RP

1×300 @6:30 SK

5×200 @6:00 FAS

1×300 @6:30 SK

1×400 for time

 

Tuesday, July 5 PM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

SPEED

4×50 @3:00 FAS

2×100 @6:00 FAS

 

Wednesday, July 6 PM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

1×1500 KICK FOR TIME

Thursday, July 7 AM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

8×50 @:60 RP

1×300 @6:30 SK

5×200 @6:00 FAS

1×300 @6:30 SK

1×400 for time

 

Thursday, July 7 PM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

SPEED

4×50 @3:00 FAS

2×100 @6:00 FAS

 

Friday, July 8 AM

1×200 @3:30 FP

4×50 @ :65 SSK

8×50 @ :60 200/400 RP

4×50 @ :65 SSK

4×50 @ 1:30 o=FAS e=FAP 15/35

3x5x50 @ 2:00

RND 1 = FAS 3-4/6-8

RND 2 = Turns

RND 3 = Finishes Max effort last 15m.

1×300 @6:30 SK

20×50@:55 RP

1×300 @6:30 SK