Week of May 29

Week At A Glance

Monday – OFF

Tuesday – SP III 2×1500 @ 22:00/Others THR

Wednesday – 5×200 @ 8:00

Thursday – SSKTS

Friday – 200 RP Test Set

Tuesday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

HVO: 10×25  (O @ :45 15/10; E @ :60 25 MAX)

SPIII 2×1500 @ 22:00 Record times and HR

THR repeat three times

4×100 @ 1:30 CI

1×400 @ 6:00 CI+6

1×300 @ 6:00 K

Repeat twice:

1×200 @ 4:00 SSK M

1×100 @ 2:00 T

2×100 @ 2:00 SSK M

1×100 @ 2:00 T

4×50 @ :60 SSK M

Wednesday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

 

5×200 @ 8:00 Times and HR recorded

20×25 @ :30 T

12×25 @ :45 w/f 8 EDLK

10×75 @ 2:00 MK

Thursday (AM)

Strength and Conditioning at MP 7:30 – 9:00

Thursday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

SSKTS

1×600 K

1×200 @ 4:00 T

1×300 K

1×200 @ 4:00 T

1×200 K

1×200 @ 4:00 T

1×100 K

1×200 @ 4:00 T

1×50 K

TECHNIQUE WORK

Friday (AM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

SP III

11×150 @ 2:00

Others

8×50 @ 2:00

2×100 @ 4:00

12×25 @ :45 8 EDLK

24×25 @ :30 T (every 4th 25 M-M)

1×300 @ 6:00 K (25 M/75 Recovery)

HVO: 10×25 @ :60 w/f MAX

Week of May 15

Week At A Glance

Monday – Clinic

Thursday – FS KTS

Friday – Sunday – Jenks Aloha Meet

Monday (PM)

Stroke Clinic – Butterfly

Tuesday (AM)

Strength and Conditioning

Tuesday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

Repeat twice:

8×50 @ :60 O=SS 200 RP E = Recovery

8×75 @ 1:30 O = SS 200 RP E = Recovery

1×150 @ 3:00 T

Technique: (Repeat twice)

1×50 @ :60 scull/DPS FL

1×50 @ :60 scull/DPS BK

1×100 @ 2:00 50 FL DPS/50 BK DPS

2×50 @ :60 FL MAX/BK DPS (reverse for #2)

1×50 @ :60 scull/DPS BR

1×50 @ :60 scull/DPS FS

1×100 @ 2:00 50 BR DPS/50 FS DPS

2×50 @ :60 BR MAX/FS DPS (reverse for #2)

4×50 @ :60 M-M IMO

6×25 @ :60 w/f HVO

1×300 P 5,7 x 50

Wednesday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

SPIII                                                                    AT

4×500 @ 7:30                                                    8×50 @ :60

5×200 @ 3:30 K                                                8×100 @ 1:45

8×150 @ 2:45

 

Quality Kick 8×50 @ 1:30 SS K MAX

24×50 @ :60 SS P

Thursday (AM)

Strength and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

FS KTS

1×1000 K

1×200 Recovery

1×500 K

1×200 Recovery

1×200 K

1×200 Recovery

1×100 K

1×200 Recovery

1×50 K

1×200 Recovery

Friday (AM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

SPIII 11×150 @ 2:00

Others:

8×50 @ :60 O = SS 200 RP E = Recovery

4×100 @ 2:00 O = SS 200 RP E = Recovery

4×75 @ 3:00