Week of November 28

Monday, November 28 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

10 x 75 @ 2:00 MK

 

10 x 100 @ 1:40 P (o= 2,3,4,5 ; e= 3,4,5,6) by 25’s

 

16 x 25 @ :45 MK

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

 

10 x (125 @ 2:00 K ; 25 @ :45 MK)

 

Tuesday, November 29 ( am )

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

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

 

SP 1 : 12 x 50 @ 4:00 FAS

 

Wednesday, November 30 (pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

SP1 3 x 100 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP 2 2 x 150 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP3 6 x 200 @ 10:00

 

Thursday, December 1 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

SP 1 12 x 50 @ 4:00 FAS

 

1 x 200 K recovery

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

1 x 800 @ 13:00 FS P   3,4,5,6 by 50 8 x 50 @ :60  SSK NO Board 2 x 400 @ 6:00 4,5,6,7 by 50 4 x 100 @ 2:00 SSK NB 4 x 200 @ 3:00 3,4,5,6 by 50 2 x 200 @ 3:00 K  w/fins 8 x 100 @ 1:30 4,5,6,7 by 50 1 x 400 K for time

 

Friday, December 2 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

1 x 500 @ 6:00 (6:30); 1 x 200 @ 2:40 IM ; 1 x 100 @ 1:20 FL, 50 FL-BK 1 x 500 @ 5:50 (6:20); 1 x 200 @ 2:50 IM ; 1 x 100 @ 1:30 BK, 50 BK-BR 1 x 500 @ 5:40 (6:10); 1 x 200 @ 3:00 IM ; 1 x 100 @ 1:30 BR, 50 BR-FS 1 x 500 @ 5:30 (6:00); 1 x 200 @ 3:10 IM ; 1 x 100 @ 1:20 FS, 50 CH

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

BR 2 x 4 x 50 @ 2:00                 4 pullouts / race rest of dist                 3 pullouts / “                 2 pullouts / “                 1 pullouts / “

Or

SP 1 30 x 25 @ RI :15/:20 100 RP

SP 2 16 x 50 @ RI :20 200 RP

SP 3 10 x 100 @ 2:0 500 RP

 

QUALITY KICK (2 times through)

1 x 200 K SS @ 4:00 1 x 100 @ 1:40 BK – TURNS 2 x 100  @ 2:00 SSK 1 x 100 @ 1:40 BK – TURNS 4 x 50 @ :60 SSK 1 x 100 @ 1:40 BK- TURNS

 

20 x 25 RS

 

10 min turns

 

Saturday, December 3

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

 

10 x (125 @ 2:00 K ; 25 @ :45 MK)

Week of November 14

Monday 11/14/16 (PM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E =

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

FS (100+) 20×50 @ RI :20

BR/FL 40×25 @ RI :15/:20 30/64

FS (50-100) 20×25 @ RI :20 w/f RP -2

KICK

15×50

5@ :55

4@ :60

3@ :50

2@ :70

1 FOR TIME BEAT PB

OPEN TURNS (10)

4x8x50 (2FL/BK; 2BK/BR; 2BR/FS, 2FS)

RND 1 @ :20

RND 2 @ :60

RND 3 @ :55

RND 4 @:50

 

 

Tuesday 11/15/16 (AM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

SP 1

12×50 @ 4:00 FAS

200 recovery

 

Wednesday 11/16/16 (PM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

30×25 @ RI :15/:20 100 RP

1×400 @8:00 MK

40×25 @ RI :15/:20 200 RP FL or BR

20×50 @ RI :20 200 RP BK/FS

2×200 @ 4:00 MK

4x6x AESC Relays

 

Thursday 11/17/16 (AM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

SP1

12×50 @ 4:00 FAS

6×25 @ :40 scull

 

 

Week of November 7

Monday, November 7 (am)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

3 x 1000 @ 12:00 (1= 2, 4, 6; 2= 3, 5, 7; 3=CH)

 

BRST:

10 x 200 BR

1-5 @ 3:15 w/ flip turns

6-10 @ 3:30 pull

 

Monday, November 7 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

HVO: 4 – AESC Relays ( each person goes four times; 2 @ midpool & 1 on Block)

 

1 x 500 K for time

 

Skill – open turns (20 minutes)

 

7 x 200 @ 4:00 SSK MAX EFFORT

 

Tuesday, November 8 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30 BR FAS

 

Others

HVO: 4 x AESC Relays

20 x 25 @ :35 RS

20 x 25 @ RI :15/:20 100 RP

1 x 300 @ 6:00 MK

20 x 50 @ RI :20   200 RP FS or BK

10 x 50 @ 2:00 MK w/ fins

 

Wednesday, November 9 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

HVO: 4 x AESC Relays

 

Aerobic Work:

1 x 800 @ 12:00 FS w/ fins & paddles  Breathe 2, 4, 6, by 100

8 x 50 @ :55 K NB BP

2 x 400 @ 6:00  FS P breathe 3, 5, 7, by 100

4 x 100 @ 1:50 K NB BP

4 x 200 @ 3:00 FS w/fins & paddles  breathe 2, 4, 6 by 100

2 x 200 @ 3:00 K w/fins

8 x 100 @ 1:30  FS w/ fins & paddles breathe 3, 5, 7, by 100

 

Thursday, November 10 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

SSK TS

1 x 600 K

1 x 200 @ 4:00 pull breathe 4, 6

1 x 300 K

1 x 200 @ 4:00 pull breathe 5, 7

1 x 100 K

1 x 200 @ 4:00 pull breathe 4, 6

1 x 50 K

1 x 200 @ 4:00 pull breathe 5, 7

 

HVO: 4 x AESC Relays

 

15 x 100 @ 2:00 K hold pace

 

Friday, November 11 (am)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

16 x 75 @ RI :20   200/500 RP

 

1 x 300 @ 6:00 K

 

20 x 50 @ RI :20   200 RP

 

1 x 300 @ 6:00 K

 

20 x 25 @ RI :15/20   100 RP

 

Friday, November 11 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

SP 1

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

 

SP 2

2 x 150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

 

SP 3

6 x 200 @ 10:00

 

Saturday, November 12