Week of June 19

Week At A Glance

Thursday – Sunday: AAAA George Block Invitational

Monday (AM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

 

Bridge Stretching

10×200 @ 3:00 w/f (O=FS/E=BK)

 

Monday (PM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

REPEAT THE FOLLOWING:

Seniors A & B 2

Elite 4

6×100 @ 1:30 D 1-4 to CI H5-6

1×400 @ 6:00 CI +/- 4

May do IM

1×400 K

 

 

Tuesday (AM)

Strength & Conditioning

Tuesday (PM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

HANNA –

5×100 @ 1:45 BRP

8×50 @ 2:00 (working pullouts)

5×100 @ 2:00 BRP

1×400 (100 K, 100 3 up 3 down, 200 swim)

 

SPIII

4×500 @ 7:30

SP I & II

12×25 @ 1:30

 

10(100 @ 1:30 Sw w/4 EDLK, 50 @ :60 K)

 

Wednesday (PM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

 

HANNA

4( 1×200 @ 3:00 w/f; 1×100 @ 2:00 K)

Long and strong

10×50 @ :60 T/SC

YOU MAY ALSO DO RP

OTHERS

REPEAT THE FOLLOWING:

Seniors A & B 2

Elite 4

6×100 @ 1:30 D 1-4 to CI H5-6

1×400 @ 6:00 CI +/- 4

May do IM

1×400 K

Thursday (AM)

Strength and Conditioning

1×400

20×25 @ :40 scull

20×25 @ :40 T

Starts  & AESC RELAYS

Thursday (PM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

 

16×25 @ :45 8 EDLK

Technique Repeat twice focus on SC

2×25 @ :30

4×50 @ :60

2×100 @ 2.00

Speed Kicking 10×75 @ 2:00 MAX K

Technique 20×25 @ :30 w/sc RP +/-1

 

Friday (AM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

 

30×25 @ :30 RP

 

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

 

Record times

SP I: 2×100 @ 6:00

SP II: 1×200

SP III: 1×500

 

Friday (PM)

1×400 @ 6:00 SL w/4EDLK

4×100 @ 1:45 sc/b x50 IMO

4×100 @ 1:45 1-2 CI 3-4 D from CI

10×50 @ :50 RP

1×800 @ 12:00 w/f BP

8×50 @ :60 K NB BP

2×400 @ 6:00 w/f HSR

4×100 @ 2:00 K NB BP

4×200 @ 3:00 w/f FP

HVO:

1×50 @ :60 25 FS DPS/25 SS DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 50 FS DPS/50 SS DPS

2×50 @ :60 HVO 25/25 DPS

1×150 @ 3:00 75 FS DPS/75 SS DPS

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 FS DPS/100 SS DPS

4×50 @ :60 D 1-4

 

Quality Kick

1×200 @ 4:00 MK

1×100 @ 2:00 T

2×100 @ 2:00 MK

1×100 @ 2:00 T

4×50 @ :60 MK

1×200 @ 4:00 T SC

 

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