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!

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