Week of July 17

WAAG:

Primary focus – sharpening of skills.

Sectionals July 19 – 22

Monday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 1:15 25 K NB BP FP@ RP/25 SC/25 B

Following x3

1×50 @ :60 25 B/15 HVO/10 SC

1×100 @ 2:00 K NB BP FP

1×25 :45 3-4/6-8

1×25 @ :45 M

2×25 @ :30 T w/SC @ RP

1×50 @ :60 HVO 20/DPS 30

2×25 @ :30  T w/SC @ RP

2×25 @ :45 4EDLK/T

10×75 @ 2:00 K M

SPIII 1×1650 FOR Time

Tuesday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×50 @ :60 D 1-4 H 5 D 6-8 (Descend from 5)

15 minute starts

15 minute AESC Relay

Tuesday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 1:15 25 K NB BP FP@ RP/25 SC/25 B

10 Minute Stretching

10×50 @ :50 D 1-4 H 5 D 6-8 H 9-10

RP 20×50 @ :50  (Choose 100, 200, or 500+ RP)

16×25 @ :45  8 EDLK

Technique (x2)

2×25 @ :30

4×50 @ :60

1×100 @ 1:30

Kick

6×150 @ 3:00 (1-3 50 MAX/ 50 Rec., 4-6 100 strong/50 MAX)

Wednesday

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 1:15 25 K NB BP FP@ RP/25 SC/25 B

10 minute stretching

Following x2

6×100 @ 1:30 D-CI

1×400 @ 6:00 CI+6

1×200 @ 4:00 K

Senior A/B                                                      Elite

10×25 @ :30 T@ RP                                       1×200 @ 4:00 MK

1×100 @ 2:00 T

2×100 @ 2:00 MK

1×100 @ 2:00 T

20×25 @ :30 T@RP

Thursday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×50 @ :60 D 1-4 H 5 D 6-8 (Descend from 5)

15 minute starts

15 minute AESC Relays

Thursday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 25 K NB BP FP@ RP/25 SC/25 B

10 Minute Stretching

10×50 @ :50 D 1-4 H 5 D 6-8 H 9-10

RP 20×50 @ :50

16×25 @ :45 8 EDLK

Technique (x2)

2×25 @ :30

4×50 @ :60

1×100 @ 1:30

 

(Following set BR pull 50, 100, 150, & 200)

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 @ 3:00 75 BK/75 BR

3×50 @ :60 HVO 35/15 DPS

1×200 @ 4:00 100 BR/100 FS

4×50 @:60 Ascend 1-4

 

Friday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 1:15 25 K NB BP FP@ RP/25 SC/25 B

10 Minute Stretching

1×800 @ 12:00 w/f DPS BP

8×100 @ 1:40 IM SC-T

1×600 @ 9:00 w/f DPS BP

6×100 @ 1:50 K

Friday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @ :50 K NB BP FP@RP

8×50 @ :50 25 K NB BP FP@RP/ 25 SC

8×75 @ 1:15 25 K NB BP FP@ RP/25 SC/25 B

10 Minute Stretching

1×400 @ 7:00 P NFS

6×100 @ 1:50 K NB BP

2×200 @ 3:30 P NFS

4×100 @ 1:50 K NB BP

4×100 @ 1:45 P NFS

2×100 @ 1:40 K

Technique 24×25 @ :40 (Done as 8x3x25 1-scull, 2-T, 3-SC)

HVO  (BR P 50,100, & 150)

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 @ 3:00 75 BK/75 BR

 

 

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