Week of February 6

Week At A Glance:

Saturday & Sunday: Division II Meet at Mitch Park

Monday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

Repeat following 4x:

4×25 @ :20 MAX

1×50 @ :50 MAX K

1×50 @ 1:30 200 RP (add up all four 50s to at or faster than 200 time)

10×75 @ 2:00 MK

Monday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 4x AESC Relays

3×200 @ 3:00 CI +4                                        Breaststrokers

4×50 @ :60 D 1 – 4 all one stroke               5×100 @ 1:50 BR K

3×150 @ 2:15 CI+2                                            5×100 @ 1:45 BR K

4×50 @ :60 D1 – 4 all one stroke                 5×100 @ 1:40 BR K

3×100 @ 1:30 CI                                                 *all 100s NB with last 25 of each 100 2xPO

4×50 @ :60 D1-4 all one stroke                  Repeat three times:

3×50 @ :50 200 RP                                          1×75 @ 1:10 1P – 2K

4×50 @ :60 D1-4 all one stroke                  3×75 @ 1:10 BR

Repeat five times:

2×25 @ :30 2xPO

2×25 @ :30 SC

Tuesday (AM)

Strength and Conditioning

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

Tuesday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

1×600 @ 7:30 P

6×100 @ 1:30 NFS

1×400 @ 5:30 P

4×100 @ 1:30 NFS

1×200 @ 3:00 P

2×100 @ 1:30 NFS

Wednesday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

SP I                                                 SPII                                           SPIII

4×50 @ 3:00                                4×100 @ 5:00                        4×500 Broken

4×150 @ 3:00 CI+4                    4×150 @ 3:00 CI+4               1×150 @ 3:00 Rec.

2×50 @ 5:00                                6×50 @ 2:00

Thursday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

Strenth and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

Repeat following 4x:

4×25 @ :20 MAX

1×50 @ :50 MAX K

1×50 @ 1:30 200 RP (add up all four 50s to at or faster than 200 time)

10×75 @ 2:00 MK

Friday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

12×50 @ 3:00 (O = FAS/E = T)

T: 20×25 @ :30 Every 4th M-M

Friday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

SP I                                                 SPII                                           SPIII

4×50 @ 3:00                                4×100 @ 5:00                        4×500 Broken

4×150 @ 3:00 CI+4                    4×150 @ 3:00 CI+4               1×150 @ 3:00 Rec.

2×50 @ 5:00                                6×50 @ 2:00

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