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

 

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