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

 

 

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