Week of March 27

Monday (AM)

1×400 @ 6:00 SL w/SDLK

10×50 @ :50 K

4×200 @ 3:10 IM (2×25 @ :25 FL; 1×50 @ :40 BK; 1×50 @ :50 BR; 2×25 @ :25 FS)

5×100 @ 1:20

HVO: 10×25 @ :45 w/f (O = 8EDLK; E = 3-4/6-8)

1×1000 @ 13:00 w/f

5×225 @ 4:00 K

5×100 @ 1:30 (1-3 CI; 4 CI +1; 5 CI +2)

 

Monday (PM) Spirit Night at The Garage

Tuesdsay (AM)

Strength and Conditioning

Wednesday (PM)

1×400 @ 6:00 SL w/SDLK

10×50 @ :50 K

4×200 @ 3:10 IM (2×25 @ :25 FL; 1×50 @ :40 BK; 1×50 @ :50 BR; 2×25 @ :25 FS)

5×100 @ 1:20

HVO: 10×25 @ :45 w/f (O = 8 EDLK; E = 3-4/6-8)

15×125 @ 1:30

10×25 @ :45 w/f 8 EDLK

10×175 @ 2:45 K

20×25 @ :30 Technique (PP)

Thursday (AM)

Strength and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/SDLK

10×50 @ :50 K

4×200 @ 3:10 IM (2×25 @ :25 FL; 1×50 @ :40 BK; 1×50 @ :50 BR; 2×25 @ :25 FS)

5×100 @ 1:20

HVO: 10×25 @ :45 w/f (O = 8EDLK; E = 3-4/6-8)

15×125 @ 1:30

15×75 @ 1:20 K NB

20×25 @ :30 T PP

1×600 SS K for time (NO FS)

Friday (AM)

1×400 @ 6:00 SL w/SDLK

10×50 @ :50 K

4×200 @ 3:10 IM (2×25 @ :25 FL; 1×50 @ :40 BK; 1×50 @ :50 BR; 2×25 @ :25 FS)

5×100 @ 1:20

8×225 @ 6:30 K (Beat last weeks average)

 

 

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Week of March 20

Monday (AM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

8×400 IM (1-4 @ 7:30 K/SC; 5-8 @ 6:00 D 1-4)

1×200 MK

Monday (PM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

HVO: 6×25 @ :45 w/f 20/5

10×125 @ 1:30

5×100 @ 1:20

20×25 @ :45 w/f 8EDLK

30×25 @ :30 (1 = T, 2 = SC, 3 = B)

10(100 @ 1:30 K; 50 @ :60 K)

Tuesday (AM)

Strength and Conditioning

Tuesday (PM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

HVO: 6×25 @ :45 w/f 20/5

BR                                                                        FS or IM

10×225 @ 3:40 P                                              6×600 @ 8:00

5(75 T @ 1:15; 25 @ :30 SC)                           1×225 @ 3:00  FAP

1×125 @ 1:30

1×125 @ 1:30

1×75 @ 1:30

HVO: 6×25 @ :45 w/f 20/5

T: 20×25 @ :30

K: 15×100 @ 1:30

 

Wednesday (PM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

HVO: 6×25 @ :45 w/f 20/5

10×125 @ 1:30

5×100 @ 1:20

12×25 @ :45 w/f 8EDLK

10×125 @ 1:30

5×100 @ 1:15

1×1000 K for Time

Thursday (AM)

Strength and Conditioning

Thursday (PM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

HVO: 6×25 @ :45 w/f 20/5

6×400 @ 5:00 w/f

5×100 @ 1:30 FS K

1×400 @ 6:00 BRP

5×100 @ 1:20 BK

40X25 @ :30 w/f

16×26 @ :45 w/f 8EDLK

20×25 @ :40 RS

Friday (AM)

1×400 @ 6:00 200 BK/200 FS

4×100 @ 1:45 K

4×100 @ 1:30 IM Transitions

4×100 @ 1:20 FS or BK

SPIII

8×225 @ 6:30 FAP

Friday (PM) OFF

Saturday (AM) OFF