Week of July 3

Week At A Glance:

Tuesday, July 4 – OFF (Do Bridge in the morning)

 

Monday (AM)

1×400 @ 6:00 BK SL w/4 EDLK

4×100 @ 1:45 K

1×400 @ 6:00 P

10 minutes Bridge Stretch

6×100 @ 1:30 D 1-4 CI H 5-6 CI

Anaerobic Repeat 4x

4×25 @ :25 MAX

1×50 @ :60 MAX K

1×50 @ 1:30 GOAL 200 RP

10×75 @ 2:00 MK

20×25 @ :30 T @ RP

 

Monday (PM)

1×400 @ 6:00 BK SL w/4 EDLK

4×100 @ 1:45 K

1×400 @ 6:00 P

10 minutes Bridge Stretch

6×100 @ 1:30 D 1-4 CI H 5-6 CI

SP I & II 5×200 @ 8:00

SP III 2×1500 @ 22:00

Senior A

20×25 @ :30 T @ RP

ELITE

10 x100 @ 1:50 K

8×25 @ 1:30 w/f MAX

1×200 K

 

Wednesday (PM)

1×400 @ 6:00 BK SL w/4 EDLK

4×100 @ 1:45 K

1×400 @ 6:00 P

10 minutes Bridge Stretch

6×100 @ 1:30 D 1-4 CI H 5-6 CI

1×100 @ 1:30 IM Transitions

4×25 @ :30 SS NFS

1×200 @ 3:00 IM Transitions

4×50 @ :60 WS

1×300 @ 4:30 IM Transitions

4×75 @ 1:30 50 SS/25 WS

1×400 @ 6:00 IM Transitions

4×100 @ 2:00 IMO

 

6×200 @ 4:00 K SS NF

1×50 @ :60 DPS

1×50 @ :60 HVO 15/35 DPS

1×100 @ 2:00 IM DPS

2×50  @ :60 HVO 25/25 DPS

1×150 @ 75 BK/75 BR

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 BR/100 FS

4×50 @ :60 D 1-4

 

Thursday (AM)

Strength & Conditioning

 

Thursday (PM)

1×400 @ 6:00 BK SL w/4 EDLK

4×100 @ 1:45 K

1×400 @ 6:00 P

10 minutes Bridge Stretch

6×100 @ 1:30 D 1-4 CI H 5-6 CI

Anaerobic Repeat 4x

4×25 @ :25 MAX

1×50 @ :60 MAX K

1×50 @ 1:30 GOAL 200 RP

10×75 @ 2:00 MK

20×25 @ :30 T @ RP

RP 16×75 @ 1:30

1×300 K

 

Friday (AM)

1×400 @ 6:00 BK SL w/4 EDLK

4×100 @ 1:45 K

1×400 @ 6:00 P

10 minutes Bridge Stretch

6×100 @ 1:30 D 1-4 CI H 5-6 CI

SP I 8×50 @ 3:00

SP II 4×100 @ 5:00

SP III 11×150 @ 2:00

 

20×25 @ :40 Scull

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