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

 

 

 

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