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

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