Week of December 26

Monday, December 26 OFF

Tuesday, December 27

2×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

SPIII 20×50 @ 1:15 500 RP

SP I

4×50 @ 1:30  2nd 50 of 100 RP

1×25 @ :60 MAX

3×50 @ 1:30 2nd 50 of 100

2×25 @ :60 MAX

2×50 @ 1:30 2nd 50 of 1oo

3×25 @ :60 MAX

1×50 @ 1:30 2nd 50 of 100

4×25 @ :60 MAX

10×75 @ 2:00 MAX K

repeat following three times

1×200 @ 3:00 CI

2×150 @ 2:00 CI

3×100 @ 1:30 CI

10×50 @ 2:00 MAX K

1×100 @ 1:30 IM

8×50 @ :50 FL

1×200 @ 3:00 IM

6×50 @ :45 BK

1×300 @ 4:30 IM

4×50 BR

 

Wednesday, December 28

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

KTS

Sprint Set

2×50 @ 2:00 FAS

2×150 @ 2:30

2×50 @ 5:00 FAS

15×100 @ 1:40 K

1×400 @ 6:00 P NFS

1×600 @ 8:00 P FS

1×200 @ 3:00 P NFS

1×800 @ 10:00 P FS

 

Thursday, December 29

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

12×50 @ :45 SC

12×100 @ 1:30 CI

12×200 @ 3:00 1000 RP

12×100 @ 1:30 500 RP

12×50 @ :50 O = 500 RP/ E= 200 RP

Following done twice:

1×200 @ 4:00 MK

1×100 @ 1:40 recovery

2×100 @ 2:00 MK

1×100 @ 1:40 recovery

4×50 @ :60 MK

1×100 @ 1:40 recovery

 

Friday, December 30

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

SP I

2×50 @ 2:00 FAS

4×150 @ 2:30

2×50 @ 5:00 FAS

QK 8×150 @ 3:00 (50 M/50 DPK/50 M)

1×600 @ 7:30 P

6×100 @ 1:30

1×400 @ 5:30 P

4×100 @ 1:30

1×200 @ 3:30 P

2×100 @ 1:30

SPK 16×25 @ :45 w/f 15/10

8×100 @ 1:30 w/f IM

1×800 @ 12:00 IM (400 @ 6:00/ 2×200 @ 3:00)

8×100 @ 1:30 BK CI

1×800 K

 

 

 

Week of December 12

Our mission is to produce elite, national caliber athletes on a consistent basis by providing every athlete with an environment that will allow him or her to systematically progress from the developmental to the elite levels of competition. 

Week of December 12

Monday, December 12, 2016

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

8×50 @ :50 FL/BK

8×50 @ :50 BR

 

6×150 @ 2:30 (K, S, K by 50)

10×50 @ :50 BR P

1×200 K

 

Monday, December 12, 2016

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO 8×25 @ 1:30 w/f 15/10

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

SIII                                                                           SP I & II

12×50 @ :45/:50/:55 RP                                         8×25 @ :45 (O = FAS 3-4/6-8; E = FAP 15/10)

4×25 @ :45 MP

4×25 @ :45 MAX last 10 yards

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

10 (100 @ 1:45 IM BP & SC/50 @ :60 SK)

 

Tuesday, December 13 (AM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

 

 

3×500

1×200 @ 3:00 FAS IM

1×100 @ 1:30 BK HSR Recovery

1×100 @ 1:30 BK HSR Recovery

1×50 @ :60 BR Timed

1×50 @ :60 FS Timed

1×150 @ 3:00 between each 500

 

10×50 @ :60 K NB

 

Tuesday, December 13 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO: 6xAESC Relays

 

1×300 K (Alt. 50 MK w/ 50 DPK)

 

20×25 @ :30 SL @ SDLK

 

1×300 K (25 MK/ 75 DPK)

 

20×25 @ :30 BP

 

1×300 K DPK

 

20×25 @ :30 Technique focus – CH

 

6×50 @ :60 K NB BP

 

20×25 @ :30 (3xSC/1 MM)

 

Wednesday, December 14 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO 8×25 @ 1:30 w/f 15/10

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

 

SIII                                                                           SP I & II

12×50 @ :45/:50/:55 RP                                         8×25 @ :45 (O = FAS 3-4/6-8; E = FAP 15/10)

4×25 @ :45 MP

4×25 @ :45 MAX last 10 yards

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

Thursday, December 15 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

HVO: 6xAESC Relays

1×300 K (Alt. 50 MK w/ 50 DPK)

20×25 @ :30 Technique focus with every 4th 25 M-M

1×300 K (25 MK/ 75 DPK)

20×25 @ :30 Technique focus with every 4th 25 M-M

1×300 K DPK

Week of December 5

Monday December 5th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @:50 FL/FS

8×50 @:50 FS

2×400 @ 6:00 HR 120-140

2×500 @ 5:50 HR 150-170

2×500@ 5:50 HR 160-180

Monday December 5th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 (2xFL/BK;BK/BR;BR/FS;FS)

RND1 1st 25 MAX

RND2 2nd 25 MAX

20×200

1-5 @3:20; 6-10 @3:00;11-15 @2:50;16-20@ 2:45

10×50@1:30 MK

Tuesday December 6th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

2×100 @ 6:00 FAS

8×50 @ 4:00 FAS

Tuesday December 6th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (with Fins)

4×25 @:45 MK (with Fins)

8×50 @:55 P

4x4x25 @:45

4×500 BROKEN

1×200 @ 3:00 FAS

1×100@1:30 FAP

1×100 @ 1:30 FAP

1×50 @ :60 FAP

1×50 @:60 FAS

1×150 @ 3:00 Between RNDS

1×300 @4:00 K W/F

6×50@:60 K

1X400@6:00 P NO FS

1×300 @5:30 PFS

1×200 @4:00 P NO FS

1×100 @2:00 P FS

Wednesday December 7 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

1×1000 FAS @15:00

1×500 @10:00 K

10×100 @1:30 CI

1×1000 @ 15:00

Thursday December 8 AM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K

8×50 @ :50 FL

Friday December 9 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 FL/FS

8×50 @ :45 FS

6×150 @ 2:30  (50 Swim/50 K/ 50 S)

10×50 @ :50 P Breathe 5-7 by 25

16×50 @ :50 K

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

Saturday, December 10

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K