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

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