Week of October 31

Monday, October 31 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 6 x 25 @ :60   3-4/6-8

Vert. Kicking  10 min  8/12

20 x 25 @ :30 CH  Focus: SDLK

Turns (FR) (20 min)

1. K to chest press  2 x 25

2. Chest press to flip (tight tuck)  2 x 25

3. 3 strokes to tight flip

4. Swim into walls – tight flip arms overhead à close to SL push-off

5. 20 x 25 mid pool

20 x 50 @ :60 focus turns

1 x 200 K for time

Tuesday, November 1 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

Tuesday, November 2 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

SP 1:

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 2:

2 x150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 3:

2 x 200 @ 6:00

3 x 100 @ 4:00

6 x 50 @ 2:30

OR

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30

Wednesday, November 2 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

1 x 800 @ 12:00  FS w/fins  BREATHE 2, 4, 6

8 x 50 @ :55 K NB BP

2 x 400 @ 6:00  FS P  BREATHE 3, 5, 7

4 x 100 @ 1:50 K NB BP

4 x 200 @ 3:00   FS P  BREATHE 2, 4, 6

2 x 200 @ 3:00 K w/fins

8 x 100 @ 1:30 FS P BREATHE 3, 5, 7

1 x 500 kick for time

Thursday, November 3 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

Thursday, November 3 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

Kick Test Set

1 x 1000 K

1 x 200 R BP

1 x 500 K

1 x 200 R BP

1 x 200 K

1 x 200 R BP

1 x 100 K

1 x 200 R BP

1 x 50 K

1 x 200 R BP

-20 min- open turns

16 x 25 @ :45 mid pool -turns-

Friday, November 4 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

SP 1:

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 2:

2 x150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 3:

2 x 200 @ 6:00

3 x 100 @ 4:00

6 x 50 @ 2:30

Friday, November 4 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30

OR

1 x 800 @ 12:00 FS w/fins

7 x 100 @ 1:40 FL/BK

1 x 600 @ 11:00 BK K

5 x 100 @ 1:40 BK-BR

1 x 400 @ 6:00 BR P

3 x 100 @ 1:35 BR-FS

16 x 25 @ :25 FL w/Fins

Saturday, November 5

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

Advertisements

Week of October 17

Skill of the Week: Review/Refinement of

  • Streamline
  • Body Position
  • Finish Phase
  • Mid Phase
  • Initial Phase

Monday, October 17 (am)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ :60       20/5

2 ↓  1 x 400 @ 8:00  K

↓  7 x 25 @ :60 MK

10 x 100 @ 1:30

1 – 5 fs  (SL/SDLK)

6 – 10 bk  (SL/SDLK

Monday, October 17 (pm)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ :60   20/5

ELITE    Senior A

K : 8 x 150 @ 2:45           10 x 100 @ 2:00

4 x 20 x 25 @ :30 (1 – 10 focus on skill / 11 – 20 o=sc, e= M-M)

RND 1 = SL W SDLK

RND 2 = MP

RND 3 = FP

RND 4 = IP

15 x 50 K

1 @ :50

2 @ :55

3 @ :45

4 @ :55

5 @ : 1:15 MAX KICK

Tuesday, October 18

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ 2:00 FAS

ELITE      Senior A 20 x 25 @ RI :20   RP   20 x 25 @ RI :20   RP

5 x 50 @ 2:00 MK   5 x 50 @ 2:00 MK

5 x 100 @ 1:30 CI   20 x 50 @ RI :20 RP

10 x 50 @ 2:00 MK    16 X 25 @ :30 SC

20 x 50 @ RI :20 RP

20 x 25 @ :35  O= scull (rotation scull)  E= CS

Wednesday, October 19

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 6 X 25 @ :45 w/f   FAP

20 x 25 @ RI :20    100 RP

ELITE              Senior A

6 x 125 @ 2:10 K       4 x 125 @ 2:20 K

8 x ↓ 1 x 50 @ 1:10   Tech Focus / SC

↓ 1 x 25 @ :45      M-M

20 x 25 @ RI : 20     100 RP      HVO: 6 x 25 @ :45 w/f    20/5

1 X 600 K for time SS        1 x 200 Tech Focus

20 x 25 @ :40    RS / SC

Thursday, October 20

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 8 x25  @ :45  MID POOL

1 x 200 social kick

3 x 5 x 100 @ +10, +5, +0

@ :60 RI between RNDS

@ HR after each 5

10 x 50 @ :60   K NB

20 x 25 @ :45 MK w/f

20 x 25 @ :40 Tech Focus

1 x 500 FS   K For time

Friday, October 21 (am)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

8 x 150 @ 2:45 K    10 x 100 @ 2:00 K

4 x 20 x 25 @ :30 (1 – 10 tech focus / 11 – 20 o=SC, e= M-M)

RND 1:  SL / SDLK

RND 2:  MP

RND 3:  FP

RND 4:  IP

Friday, (pm)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

SP 1   SP 2   SP 3

3 x 100 @ 4:00  2 x 150 @ 4:00  2 x 200 @ 6:00

4 x 75 @ 3:00  4 x 75 @ 3:00  3 x 100 @ 4:00

8 x 50 @ 2:30   8 x 50 @ 2:30  6 x 50 @ 2:30

1 x 500 K for time 1 x 500 K for time 1 x 1000 K for time

Saturday, October 22

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

10 x 100 @ 6:00 FAS

10 x 75 @ 2:00 MK

12 x 25 @ :40  RS

Week of October 10

 

 

Monday, October 10, 2016 (am)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

1 x 800 FS w/f @ 12:00

8 x 50 @ :60 K

2 x 400 FS w/f @ 6:00

4 x 100 @ 1:30

 

Monday, October 10, 2016 (pm)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

HVO: 6 x 25 @ :60   3/ 4 – 6/ 8

 

CI (Phase ii) 3 x 5 x 100 w/:60 RI    BETWEEN RNDS

RND 1 100 avg +10

RND 2 100 avg +5

RND 3 100 avg +0

 

—Senior A : IP Phase—

ELITE: 10 x 75 @ 2:00 MK

4 x 16 x 25 –

O= :40 IP scull

E= :30 scull

 

Tuesday, October 11, 2016 (pm)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

HVO: 6 x 25 @ :60 3/ 4 – 6/ 8

Introduce RP

20 x 25 @ RI :20

1 X 300 Strong K

20 x 25 @ RI :20

Senior A

40 x 25:

1 – 10   @ :40 IP scull

11 – 30 @ :30 SC

31 – 40 @ :45 (o= M-M; e= SC)

 

 

 

 

 

Wednesday, October 12, 2016 (pm)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

HVO: 6 x 25 @ :60   3/ 4 – 6/ 8

 

40 x 25 @ :30 FL w/f

7 x 100 @ 1:35 IM

1 x 600 @ 9:00

5 x 100 @ 1:30 IM

1 x 400 @ 7:00 BR P

3 x 100 @ 1:25 IM

1 x 200 @ 2:30 FS

1 x 100 IM

 

8 x 100 @ 1:50

 

Thursday, October 13, 2016 (pm)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

HVO: 6 x 25 @ :60   3/ 4 – 6/ 8

 

SSKTS (NO FINS)

1 x 600 k

1 x 200 IP

1 x 300 k

1 x 200 IP

1 x 100 k

1 x 200 IP

50 k

 

3 x 5 x 100 w/ RI :60 BETWEEN RNDS

RND 1 = CI + 10

RND 2 = CI + 5

RND 3 = CI + 0

 

Friday, October 14, 2016 (am)

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

20 x 25 @ RI     :20    RP

1 x 300 @ 6:00 k

20 x 25 @ RI     :20 RP

 

30 x 25 @ :30 IP SC

 

Friday, October 14, 2016

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

SP 1

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

1 x 500 K for time

SP 2 

2 x 150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

1 x 500 K for time

SP 3

2 x 200 @ 6:00

3 x 100 @ 4:00

6 x 50 @ 2:30

1 x 1,000 K for time

 

Saturday, October 15, 2016

1 x 400 @ 6:00 (200 FS; 200 BK)

12 x 50 @ :55 (FL/BK; BK/BR; BR/FR) switches

8 x 25 @ :45 15y ↓water SDLK w/ fins

5 x 50 @ :50  15/35

1x 400 @ 6:00 pull

 

1 x 1000 @ 15:00

10 x 100 @ 1:30 CI

20 x 50 @ :45

1 x 1000 @ 15:00

 

10 x 25 @ :60 MAX K

75 @ 1:45 MAX K

 

Week of October 3

Meet this Week: Jenks Fall Invitational (Friday – Sunday)

Skill of the Week: Mid Phase (Power Phase)

Monday, October 3 (AM)

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

25×50 @ :60 (1 – 5: 15/35; 6-10: 20/30; 11 – 15: 25/25; 16 – 20: 30/20; 21 – 25: 35/15)

12×100 @ 1:50 K NB  IM

Monday, October 3 (PM)

Team Meeting: Service-A-Thon

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

HVO: 8×25 @ :60 FAP 15 y MAX w/f

Teach: Mid Phase

Skill focus (repeat 4 times) IMO

4×25 @ :40 MP

4×25 @ :35 MP

4×25 @ :30 MP

Tuesday, October 4

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

KICK TEST SET (Freestyle)

20×25 @ :40 Insweep scull

Turns

Wednesday, October 5

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

HVO: 8×25 @ :60 15 yard MAX w/f

Repeat 3 times

1×200 @ 4:00 BR K NB

4×50 @ :60 BR P

1×200 @ 3:30 BR

:90 rest

4×50 @ 2:00 FAS BR

3x5x50 K

RND 1 = :65

RND 2 = :55

RND 3 = :45

Thursday, October 6

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

HVO: 8×25 @ :60  O= FAS E = FAP

24×100 IM FP (16×25 @:30 FL FP/ 4×100 @ 1:30 2×25 @ :30 FL/50 BK/4×100 @ 1:30 50 BK/50 BR/ 4×100 @ 1:40 BR/ 4×100 @ 1:35 50 BR/50 FS

1×600 SSK (NO FS)

24×50 @ :60 IM Switches (1 = FL/BK; 2 = BK/BR; 3 = BR/FS)

Starts and Turns

Friday, October 7

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

HVO: 8×25 @ :60 FAP 15 y. MAX w/f

Skill focus (repeat 4 times) IMO

4×25 @ :40 MP

4×25 @ :35 MP

4×25 @ :30 MP

If time permits: ____x50 @ :55 K

Saturday, October 8

1×400 @ 6:00 FS FP

16×25 @ :30 FL FP w/f

1×400 @ 6:00 BK FP

1×500 IM

SP I (15×50 @ 3:00)

SP II (20×50 @ 1:30)

SP III (40×100 @ 1:30)

20×50 @ 2:00 MAX K