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

 

 

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