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

 

 

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