Week of January 23

Week At A Glance

Thursday, January 26 – NO EVENING PRACTICE

Friday, January 27 – Sunday, January 29: AESC ICE BREAKER

Monday, January 23 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

11 (100 @ 1:30/ 50 K @ :50)

Monday, January 23 (PM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

TECHNIQUE  24×25 @:30 (4xT/2xM-M)

PULL  10 (75 SS P @ 2:00 HOLD PB 100/ 25 @ :60 DPS)

TECHNIQUE 24×25 @ :30 (4xT/2xM-M)

Tuesday, January 24 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three times

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

SP I                                                      SPII                                                 SPIII

4×50 @ 2:00 FAS                            4×100 @ 4:00 FAS                      4×500 (BROKEN)

4×150 @ 3:00 CI +4                        4×150 @ 3:00 CI +4                    1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                             6:50 @ 2:00 FAS                        1×100 @ 1:30

1×100 @ 1:30

1×50 @ :60

1×50 @ :60

Wednesday, January 25 (PM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

 

SP I                                                      SPII                                                 SPIII

4×50 @ 2:00 FAS                            4×100 @ 4:00 FAS                      4×500 (BROKEN)

4×150 @ 3:00 CI +4                        4×150 @ 3:00 CI +4                    1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                             6:50 @ 2:00 FAS                        1×100 @ 1:30

1×100 @ 1:30

1×50 @ :60

1×50 @ :60

 

Thursday, January 26 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

5×200 @ 4:00 K

Friday, January 27 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

 

Week of January 16

Week at a Glance:

Tuesday: (Evening) Strong Stroke Kick Test Set

Thursday: Stroke Clinic

Friday: (Evening) Time Trial Meet

 

Monday, January 16 (AM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

HVO: 4xAESC Relays

 

Quality Kick: 10×75 @ 2:00

 

Technique: 12×25 @ :40 (O = RS/E = SC)

 

Monday, January 16 (PM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

 

Technique: 24×25 @ :30 (Done as 4xT/2xM-M)

 

Freestyle                                 Stroke

Repeat 3x                                  7×50 @ :50

6×100 @ 1:30 CI                      7×100 @ 1:45

1×400 @ 6:00 CI                     7×200 @ 3:30

 

Kick          8×150 @ 2:45

 

Tuesday, January 17 (AM)

 

Strength & Conditioning

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

Tuesday, January 17 (PM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

SSKTS

1×600 @ 12:00 SSK

1×200 @ 4:00 T

1×300 @ 6:00 SSK

1×200 @ 4:00 T

1×100 @ 2:00 SSK

1×200 @ 4:00 T

1×50 @ :60 SSK

1×200 @ 4:00 T

 

Speed (Repeat 3x)

 

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f

 

Wednesday, January 18 (PM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

SP I                                                          SP II                                         SP III

4×50 @ 2:00 FAS                    4×100 @ 4:00 FAS                            5×500 Broken

4×150 @ 3:00 FAP CI +4       4×150 @ 3:00  FAP CI +4                 1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                    6×50 @ 2:00 FAS                               1×100 @ 1:30 FAP

1×100 @ 1:30 FAP

1×50  @ :60 FAP

1×50  @ :60 FAS

1×150 Recovery

 

Thursday, January 19 (AM)

 

Strength & Conditioning

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

Thursday, January 19 (PM)

 

Stroke Clinic

 

Friday, January 20 (AM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

SP I                                                          SP II                                         SP III

4×50 @ 2:00 FAS                    4×100 @ 4:00 FAS                            4×500 Broken

4×150 @ 3:00 FAP CI +4         4×150 @ 3:00  FAP CI +4                1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                    6×50 @ 2:00 FAS                                1×100 @ 1:30 FAP

1×100 @ 1:30 FAP

1×50  @ :60 FAP

1×50  @ :60 FAS

1×150 Recovery

 

Friday, January 20 (PM)

 

Time Trials Meet

 

Saturday, January 21 (AM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

 

SP I                                               SP II                                         SP III

12×100 @ 5:00 FAS                 10×200 @ 6:00 FAS             5×500 @ 12:00 FAS