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

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