Week of May 1

Week At A Glance:

Monday – Evening Clinic

Wednesday – Technique Focus

Friday (PM) – Sunday – EAT Meet

Monday (AM)

1×400 @ 6:00 SL w/SDLK

5×100 @ 1:50 K NB SS NF

12×50 @ :50 IM Switches

5×125 @ 1:30 FS

SPIII                                     Pacing

11×150 @ 2:00                   Distance                      Interval             Target

20×50 K                               50                                  :50                       RP

1-5 @ :55                             100                               1:40

6-15 @ :45                           150                               2:30

16-20 @ :55                         200                               3:20

250                               4:10

300                               5:00

350                               5:50

400                               6:40

800                             13:20

Tuesday (AM)

Elite Strength & Conditioning

Water

Tuesday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :30 FL P

20×25 @ :25 BK

RP: 20×25 @ :25/:30 (100 RP)

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

Skill: 24×25 @:30 w/f 8 EDLK

RP (100) 20×25 @ :25/:30

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

HVO: 12×25 @:45 w/f 20/5

Recovery 10×25 @ :40 (O=Scull/E=SC)

 

Wednesday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :25 BK

20×25 @ :30 BR

Lane 4 – Video

Lane 5 – Tech 20×25 @:30

Lane 6 – RP 20×25

Lane 7 – Tech 20×25

Repeat following:

1×200 @ 4:00 SS K MAX

1×100 @ 1:40 Tech

2×100 @ 2:00 SS K MAX

1×100 @ 1:40 Tech

4×50 @ :60 SS K MAX

1×100 @ 1:40 Tech

Thursday (AM)

Strength & Conditioning

Water

Thursday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :30 FL P

20×25 @ :25 BK

RP: 20×25 @ :25/:30 (100 RP)

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

Skill: 24×25 @:30 w/f 8 EDLK

RP (100) 20×25 @ :25/:30

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

HVO: 12×25 @:45 w/f 20/5

Recovery 10×25 @ :40 (O=Scull/E=SC)

Friday (AM)

1×400 @ 6:00 SL w/SDLK

5×100 @ 1:50 K NB SS NF

12×50 @ :50 IM Switches

5×125 @ 1:30 FS

SPIII                                    Pacing

11×150 @ 2:00                   Distance                      Interval             Target

20×50 K                              50                                  :50                       RP

1-5 @ :55                           100                               1:40

6-15 @ :45                         150                               2:30

16-20 @ :55                       200                               3:20

250                               4:10

300                               5:00

350                               5:50

400                               6:40

800                             13:20

Week of April 17

This Week at a Glance:

Thursday SS KTS NO FS

Monday (PM)

Team Meeting

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

20×25 @ :30 100 RP

12×25 @ :40 (1xRS, 1x 12.5 RS/12.5 SC, 1x M-M)

15×100 @ 1:45 K NB BP (75 K/25 build swim)

Tuesday (AM)

Strength & Conditioning 40 minutes

12×50 @ 2:30 FAP

Tuesday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×125 @ 1:30

Technique (Repeat x3)

4×25 @ :40 RS

1×50 @ :50 K NP BP

2×50 @ :60 15 RS/35 swim

1×50 @ :60 M-M

40×50 @ :50 FS RP

Wednesday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×500 @ 11:00 (1×200 @ 3:00, 2×100 @ 1:30, 2×50 @ :60 Neg. Split) 1×100 @ 3:00 recovery swim focusing on technique

Thursday (AM)

Strength & Conditioning 40 minutes

12×50 @ 2:30 FAP

Thursday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

SS KTS (NO FS)

1×600 K

1×200 T

1×200 K

1×200 T

1×100 K

1×200 T

1×50 K

1×200 T

Friday (AM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

8×200 @ 5:00 FAP Record times (record HR #4 & #8)

Friday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×125 @ 1:30

Techique:

1×50 @ :60 25 RS/25 DPS

1×50 @ :60 15 RS/35 DPS

1×100 @ 2:00 50 FL DPS/50 BK DPS

2×50 @ :60 25 MAX/25 DPS

1×100 @ 2:00 50 BK DPS/50 BR DPS

3×50 @ :60 25 MAX/25 DPS

4×50 @ :60 D 1 – 3, 4 M-M

14×125 @ 2:00 K NB BP (75 MAX K/25 DPS)

Saturday!

Week of April 10

Skill of the Week: Finish Phase (Power Phase)

Monday (PM)

Team Meeting

1×400 @ 6:00 IP

12×50 @ :50 IM Switches

8×25 @ :45 w/f 8 EDLK

20×25 @ :30 FL fins optional

5×125 @ 1:30

HVO: 8×25 @ :45 3-4/6-8

Technique (Repeat 4x) IMO

4×25 @ :30 PP Scull

1×100 @ 1:50 K NB BP w/PP Scull

4×25 @ :30 PP Scullx6 swim rest

1×50 @ :60 M-M

ELITE (Pace set/BR/or SPI)

Tuesday (AM)

Strength and Conditioning

Tuesday (PM)

1×400 @ 6:00 IP

12×50 @ :50 IM Switches

8×25 @ :45 w/f 8 EDLK

20×25 @ :30 FL fins optional

5×125 @ 1:30

HVO 8×25 @ :45 3-4/6-8

Technique: 20×25 @ :30 PP

Elite                                                                SR. A

20×25 @ :25 FL w/f                                      20×25 @ :25 FL w/f

5×200 @ 3:00 150 BK/50 BR                       4×200 @ 3:30 150 BK/50 BR

5×100 @ 1:30 BR                                          5×100 @ 1:45 50 BR/50 FS

5×200 @ 3:00 150 BR/50 FS

5×100 @ 1:30 IM (Switches)

Technique 30×25 @ :30 PP

Wednesday (PM)

1×400 @ 6:00 IP

12×50 @ :50 IM Switches

8×25 @ :45 w/f 8 EDLK

20×25 @ :30 FL fins optional

5×125 @ 1:30

CI TEST: 10×125 @ 1:30 (take average)

Technique 20×25 @ :30 PP

HVO 8×25 @ :45 w/f

8×125 @ 2:00 IM (Double up weak stroke)

1×200 @ 6:00 K for time

8×125 @ 2:00 IM Double SS

10×25 @ :35 PP Scull

Thusday (AM)

Strength & Conditioning

Thursday (PM)

1×400 @ 6:00 IP

12×50 @ :50 IM Switches

8×25 @ :45 w/f 8 EDLK

20×25 @ :30 FL fins optional

5×125 @ 1:30

HVO 8×25 @ :45 3-4/6-8

SP III 10×200 @ 5:00

Friday (AM)

1×600 @ 10:00

12×50 @ :50 IM Switches

24×25 @ :25 FL w/f

1×600 @ 9:00 BK

6×100 @ 1:30 BR

6×100 @ 1:15 FS