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

 

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