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

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