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

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