Week of September 19

Monday (AM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SP I     15×50 @ 3:00/ SPII 20×50 @ 1:30/ SPIII 40×100 @ 1:30

Monday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SKILL: KICK

4x20x25 @ :40 (1 – 10 K; 11 – 20 S) FS & BK 3-10/ BR & FL GREAT SLBP

7×200 @ 2:30 FS w/f

Tuesday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

HVO 6×26 @ :60 3-4/6-8 O = FAS E = FAP

16×25 @ :30 FL w/f

Repeat three times:

3×200 @ 2:40 BK

5×100 @ 1:30 BK CI

9×50 @ 1:15 BR (1 = 3 pullouts/2 = 2 pullouts/ 3 = 1 pullout)

10 minutes vertical scull

Wednesday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

HVO 6×25 @ :60 3-5/6-8 O = FAS E = FAP

Dist        Inter     Pace

1×50     @ :60     :30     :35     :36

1×100   @ 2:00   1:00   1:10   1:12

1×150    @ 3:00   1:30    1:45  1:48

1×200    @ 4:00  2:00   2:20 2:24

1×250     @ 5:00   2:30  2:55   3:00

1×300     @ 6:00   3:00 3:30   3:36

1×350      @ 7:00   3:30  4:05   4:12

1×400     @ 8:00  4:00   4:40   4:48

7×50 @ 2:00 MAX K Beat PB from Kick Test Set

Thursday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

SS KICK TEST SET (No FS)

1×600 SSK

1×200 REC

1×300 SSK

1×200 REC

1×100 SSK

1×200 REC

1×50 SSK

 

10×150 @ 2:30 IM (25 FL; 50 BK; 50 BR; 25 FS)

Friday (PM)

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

Repeat Twice:

20×25 @ :30 FL SLBP

5×100 @ 1:30 BK CI

20×25 @ :30 BR Strong Kick

5×100 @ 1:30 FS CI

Saturday

1×400 @ 6:00 HSR

1×400 @ 6:30 K

4×100 @ 1:30 IM SLBP

5×100 @ 1:30 CI

Champions Series I

1×1650 Time Trial

1×1000 K for time

20×25 @ :40

1-5 SL

6-10 BP

11-15 HSR

16-20 SC

5×300 @ 4:00 w/f

20×25 @ :40

1-5 SL

6-10 BP

11-15 HSR

16-20 SC

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