Week of August 29

Monday, August 29

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

Review skill: 20 x 25 @ :30   SL w/ SLBP

 

New skill: SDLK

 

10 minute vert:   10 K -:10 / :20 scull

 

20 x 25 @ :40 8 SDLK w/ fins  swim rest BP

 

Starts: Fly starts

Tuesday, August 30 (PM)

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

SDLK: 20 x 25 @ :40 w/fins         8 K     3-4/6-8

 

15 x 100 @ 1:30

 

1 x 500 K for time

 

Starts:   Breaststroke

 

HVO : 6 x 25 @ :60     3-4/6-8        o= fas     e= fap

 

Wednesday, August 31 (PM)

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

SDLK : 20 x 25 @ :40   8 K    3-6/6-8  w/ fins    SDLK

 

6 x 200 @ 4:00   K

 

Starts: FS

 

HVO : 10 x 25 @ 60   o= FAS    e= FAP    3-4/6-8

 

Thursday, September 1 (PM)

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

HVO : 6 x 25 @ :60      o= FAS    e=FAP    SDLK

 

10 x 300 @ 4:00 w/ fins

 

Starts: back

 

10 x 25 @ :60       HVO     6-8 bk    o= FAS        e= FAP

Friday, September 2 (AM)

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

HVO : 6 x 25 @    :60     o=FAS   e=FAP   SDLK

 

1 x 500 @ 7:00 w/ fins

5 x 100 @ 1:50 K

20 x 25 @ :40   FL w/ fins

5 x 100 @ 1:30

 

Saturday, September 3

1 x 400 @ 6:00   SL

4 (50 @ :60 K; 2 x 25 @ :40) IMO   SLBP

4 x 100 @ 1:55 K

4 x 100 @ 1:30   D 1-3 H 4

 

HVO: 6 x 25 @ :60       o= FAS  e= FAP   SDLK

 

1 x 1200 @ 15:00 w/ fins

2 x 600   @ 12:00 K

6 x 200   @ 3:00 w/ fins

12 x 100 @ 1:30

 

24 x 25 @ :40 done as (1=BPK; 2= scull; 3= DPS)

 

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