Week of June 12

Week At A Glance

Friday – Sunday: AESC Summer Splash

Monday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

Repeat Twice (BR do pull set)

1×200 @ 4:00 MK

1×100 @ 2:00 P 5-7×50

2×100 @ 2:00 MK

1×100 @ 2:00 5-7×50

4×50 @ :60 MK

1×100 @ 2:00 P 5-7×50

10×25 @ :60 w/f (BR NF) MAX

10×25 @ :30 T

 

Monday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 8×50 @ 2:00 BR

SPIII 1×1650 @ 24:00 For time

Others 10(1×100 @ 1:30 CI/1×50 @ :50 K)

Kick 5×200 @ 4:00 SSK

Senior A 20×25 @ :30 Tw/SC

Elite 20×50 @ :60 200 RP

HVO 8×25 @ :60 w/f

Tech 20×25 @ :30

Tuesday (AM)

Strength and Conditioning

 

Tuesday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

8×50 @ 3:00 MAX

10×75 @ 2:00 MAX

16×25 @ :40 10 scull/swim

20×50@ :60 200 RP

1×600 P

 

Wednesday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 8×50 @ 2:00 BR

AABAT

10×100 @ 1:30 SS

1×200 @ 4:00 T

8×100 @ 1:50 SS

8×150 @ 3:00 K (1-3 MAX 1st 50, 4-6 MAX 3rd 50, 7&8 MAX)

 

Thursday (AM)

Strength and Conditioning

 

Thursday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

20×50 @ :60 RP

Technique 40×25 @ :30

1×500 @ 7:00 (100 SLw/SDLK, 100 IP, 100 FP, 100 MP, 100 SC)

KICK 10×125 @ 3:00 MAX

Technique 20×25 @ :30

Friday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

 

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