Week of November 27

The Week At A Glance:

Thursday (PM): NO MP evening practice. Team meeting (Sr. A and Elite) at Coach V’s home.

Saturday: NO MP Practice

 

Monday (PM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

4x4x25 @ :60 (:60 RI between rounds)

1 = FAS 3-4/6-8

2 = MP turns

3 = Last 10 yards M (Finishes)

4 = 1 – FAS M,  2-4 = FAP M

Technique

Starts 10 minutes

Turns 10 minutes

Technique 20×25 @ :30 O = T/ E = T@RP

6×100 @ 5:00 MK

 

Tuesday (AM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

IM                                                                 SP I

1×200 @ 3:00 FL w/f                                 8×50 @ 3:00 FAS

7×100 @ 1:40 FL/Bk                                  1×300 @ 6:00 K

1×300 @ 5:00 BK                                       3×100 @ 8:00 FAS

5×100 @ 1:40 BK/BR

3×200 @ 3:00 BR

8×100 @ 1:30 FS

 

Tuesday (PM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

Jr. National                                                    Elite Meet

Three times:                                                 Three times:

1×50 @ 2:00 15 M/35 SC                             6×100 @ 1:30 AABAT AVG.

1×50 @ 2:00 20 M/30 SC                             1×400 @ 6:00 (SPIII hold AABAT +2)

1×50 @ 2:00 25 M/25 SC                             Kick – 40×25 @ :25 Rest every 10th

1×50 @ 2:00 30 SC/20 M

1×50 @ 2:00 35 SC/15 M

Rest 2:00 between rnds.

5(100 @ 2:00 K; 1×50 T w/SC)

20×25 @ :40 O = Scull/E = T@RP

 

Wednesday (PM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

4x4x25 @ :60 (:60 RI between rounds)

1 = FAS 3-4/6-8

2 = MP turns

3 = Last 10 yards M (Finishes)

4 = 1 – FAS M,  2-4 = FAP M

4×100 @ 1:50 K  last 25 M

4×25 @ :30 T@RP

3×100 @ 1:50 K neg. split

4×25 @ :30 T@RP

2×100 @ 1:50 Last 50 M

4×25 @ :30 T@RP

1×100 K for time

4×25 @ :30 T@RP

Technique (twice)

4×25 @ :30 K NB BP

1×100 @ 2:00 T FP

4×25 @ :30 SC@RP

1×100 @ 2:00 T IP

4×25 @ :30 SC@RP

1×100 @ 2:00 T MP

4×25 @ :30 SC@RP

 

Thursday (AM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

IM                                                                 SP I

1×200 @ 3:00 FL w/f                                 8×50 @ 3:00 FAS

7×100 @ 1:40 FL/Bk                                  1×300 @ 6:00 K

1×300 @ 5:00 BK                                       3×100 @ 8:00 FAS

5×100 @ 1:40 BK/BR

3×200 @ 3:00 BR

8×100 @ 1:30 FS

Thursday (PM) OFF

Friday (AM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

SP I                                          SPII/IM                                    SPIII
14×25 @ 2:00 w/f FAD         10×75 @ 3:00                         11×150 @ 2:00

24×25 @ :40 T

 

Friday (PM)

1×400 @ 6:00 x100 SL,, BP, Turns, Build

10×50 @ :50 K NB BP

3x4x50 @ :50 IM Switches (RNDS 1 = FL-BK, 2 = BK-BR, 3 = BR-FS) :60 rest between rnds.

Elite Meet

8×50 @ 3:00 FAS

Jr. Team

1×50 @ :60 25 FS SC/25 SS SC

1×50 @ :60 HVO 15/35 CH SC

1×100 @ 2:00 50 FS SC/50 SS SC

2×50 @ :60 HVO 25 SS/ 25 CH SC

1×150 @ 3:00 75 FS SC/ 75 SS SC

3×50 @ :60 35 M CH/15 SS SC

1×200 @ 4:00 100 FS SC/ 100 SS SC

4×50 @ :60 1 = Bx25/ 2 = Middle 25 M/ 3 = M/ 4 = M-M

8×150 @ 3:00 K (1-4 1st 50 M/ 5-8 last 50 M)

 

Saturday OFF

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Week of November 20

The Week At A Glance

Monday: Senior A & Elite – Come to AM practice and you may have PM practice off.

Tuesday: All practices are at MP so we will get to know one another

Wednesday: Senior A & Elite 6:00 am – 9:00 am/ 200 RP set

Thursday: Happy Thanksgiving!

Friday: Senior A & Elite 6:00 am – 9:00 am/AABAT (FS)

Saturday: 7:00 am – 9:00 am

 

Monday (AM)

1×400 @ 6:00 x100 IP, MP, FP, SC

20×25 @ :30 T@RP

7×100 @ 1:30 (hold AABAT FS AVG.)

8×25 @ :30  IMP T@RP

4(5×50 @ :50 IMO/ 1×100 @ 1:30 IM)

3×100 @ 1:30 (25 ss/75 fs, 50 ss/50 fs, 100 ss)

3×200 @ 3:00 D1-3

Quality Kick

1×200 @ 4:00 MK (Goal beat PB) get 100 split

1×100 @ 2:00 T

2×100 @ 2:00 faster than 100 split. Get 50 split

1×100 @ 2:00 T

4×50 @ :60 faster than 50 split

 

Monday (PM)

1×400 @ 6:00 x100 IP, MP, FP, SC

20×25 @ :30 T@RP

7×100 @ 1:30 (hold AABAT FS AVG.)

8×25 @ :30  IMP T@RP

4(5×50 @ :50 IMO/ 1×100 @ 1:30 IM)

3×100 @ 1:30 (25 ss/75 fs, 50 ss/50 fs, 100 ss)

3×200 @ 3:00 D1-3

Quality Kick

1×200 @ 4:00 MK (Goal beat PB) get 100 split

1×100 @ 2:00 T

2×100 @ 2:00 faster than 100 split. Get 50 split

1×100 @ 2:00 T

4×50 @ :60 faster than 50 split

 

Tuesday (AM)

1×400 @ 6:00 x100 IP, MP, FP, SC

20×25 @ :30 T@RP

7×100 @ 1:30 (hold AABAT FS AVG.)

IM                                                            SP                                                RP

Following x2                                         8×50 @ 3:00                               Following x2

8×25 @ :30 IMO                                   1×300 Recovery                         20×25 x :30 100 RP

4(50 @ :50 IMO; 100 @ 1:30 IM)       2×100 @ 8:00                              1×200 @ 5:00 K

3×100 @ 1:30 (ss/FS, SS/fs, SS)                                                                10×25 @ :40 scull/SC

After above is done twice:

3×200 @ 3:00 IM D1-3

 

20×25 @ :30 T

 

Tuesday (PM)

20×25 @ :30 SL w/4EDLK

20×25 @ :30 K NB BP

12×25 @ :45 w/f 8 EDLK

12×25 @ 1:30 w/f MAX

20×25 @ :40 scull w/snorkel

40×25 @ :25 K (rest every 8th)

20×25 @ :30 T@RP

16×25 @ :45 w/f 8 EDLK

20×25 @ :45 O= scull/ E = SC@RP

 

Wednesday (AM)

1×400 @ 6:00 x100 IP, MP, FP, SC

20×25 @ :30 T@RP

7×100 @ 1:30 (hold AABAT FS AVG.)

HVO: 4xAESC Relays

3x5x200 @ 4:00 Broken at 40

Kick

4×100 @ 1:50 Last 25 M

4×25 @ :40 KM

3×100 @ 1:50 Neg. Split

4×25 @ :45 KM

2×100 @ 1:50 Last 50 M

4×25 @ :50 KM

1×100 for time

4×25 @ :60 KM

 

Technique (done twice)

4×25 @ :30 K NB BP

1×100 @ 2:00 T FP

4×25 @ :30 SC

1×100 @ 2:00 T IP

4×25 @ :30 SC

1×100 @ 2:00 MP

4×25 @ :30 SC

 

Friday (AM)

1×400 @ 6:00 x100 IP, MP, FP, SC

20×25 @ :30 T@RP

7×100 @ 1:30 (hold AABAT FS AVG.)

AABAT (FS)

10×100 @ 1:30

1×200 @ 5:00 K

8×100 @ 1:50

16×25 @ :45 w/f 8 EDLK

Technique: 30×25 @ :30 O = T/ E = T@RP

HVO: 4×25 @ :60  FAS fins opt.

SPI                                           SPII/IM                                      SPIII

Follwing x3                           Following x3                           11×150 @ 2:00

1×50 @ 1:30 FAS                  5×50 @ :60 (IM SSx2)

1×50 @ 2:00 FAP                 1×400 @ 6:00 T

1×200 @ 5:00 T

 

Kick 10×75 @ 2:00 MK

HVO 4×25 @ 1:30

Technique: 20×25 @:30 O=T/E=T@RP

 

Saturday – Yes there is practice 7:00 am – 9:00 am

Week of November 13

The Week At A Glance:

Tuesday: NO evening practice at Mitch Park

Wednesday: SPIII 1×1650

Thursday: NO evening practice at Mitch Park

Friday: EAT Meet

 

Monday (AM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

10(1×100 @ 1:30, 1×50 @ 50 K NB BP) FOCUS: DPS and Strong K

8×150 @ 3:00 K NP BP Turns with 4 EDLK

20×25 @ :30 T@RP

 

Monday (PM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

HVO: 3xAESC Relays

SPI

4(1×50 @ 1:30 FAS 1st 50 of 100, 1×50 @ 2:00 FAP 2nd 50 of 100/1×400 @ 6:00 T, SL, DPS)

SPII

3(5×50 @ :60 FAS, FAP, FAP, FAP, FAP 200 RP/1×400 @ 6:00 T, SL, DPS)

SPIII

30×50 @ 1:50 (10 = +.3, 10 = +0, 10 = -.3)

Kick

1×200 @ 5:00 MK get 100 split

2×100 @ 2:30 MK faster than 100 split. Get 50 split

4×50 @ 1:15 MK faster than 50 split

 

24×25 @ :30 T@RP w/SC

 

Tuesday (AM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

 

IM                                                                         SPI/II

1×200 @ 3:00 FL w/f                                         10×50 @ 3:00 FAS

7×100 @ 1:30 FL-BK                                         3×100 @ 6:00 FAS

1×400 @ 5:30 BK                                               5×50 @ 2:00 MK

5×100 @ 1:30 BK-BR

3×200 @ 2:45 BR

7×100 @ 1:30 IM

 

Wednesday (PM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

HVO: 3xAESC Relays

SPIII

1×1650 For time

BR

3x4x200 (2@3:00 P neg. split/1@ 4:00 T/1@5:00 FAS)

SPI/II

Performedx3

1×100 (1×25 @ :30 FAD w/f M/ 1×75 @ 1:30 M)

1×300 @ 5:00 Turns BP

1×100 (1×75 @ 1:30 FAS M; 1×25 @ :30 w/f M)

1×300 @ 5:00 Turns BP

KICK 40×25 @ :25 Rest every 5th

 

Thursday (AM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

IM                                                                         SPI/II

1×200 @ 3:00 FL w/f                                         10×50 @ 3:00 FAS

7×100 @ 1:30 FL-BK                                         3×100 @ 6:00 FAS

1×400 @ 5:30 BK                                               5×50 @ 2:00 MK

5×100 @ 1:30 BK-BR

3×200 @ 2:45 BR

7×100 @ 1:30 IM

 

Friday (AM)

1×400 @ 6:00

4×50 @ :60 D 1-3 RP H 4

6×75 @ :60 2(F,M,L 25 M)

6×50 @ :60 O=FAS 3-4/6-8; E = FAP 15/20/15 Turns

6×25 @ :60 O = FAS M to FT;  E = FAP last 10 y. M

SP III

30×50 @ 1:30

SPI/II

10×50 @ 3:00 FAS

3×100 @ 6:00 FAS

5×50 @ 2:00 MK

Week of November 6

Week At A Glance

Tuesday (PM) SSKTS

Wednesday SPIII 1×3000 @ 40:00/AABAT (SS)

Thursday (PM) NO MP PRACTICE

Saturday Blankets for Children Service Project

 

Monday (AM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

SPIII 10(1×100 @ 2:30 (500 RP); 1×50 @ 1:15 (500 RP))

SPII 3x5x50 @ :60 200 RP/1×400 @ 6:00 Recovery T & SL

SPI 4(1×50 @ 1:30 FAS (100 RP), 1×50 @ 2:00 FAP (2nd 50 RP)/1×400 @ 6:00 Rec. T& SL)

Kick – Adapted  for remaining time

 

Monday (PM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

HVO: 3x AESC Relays

AERO                                                                       BR

1×800 @ 12:00 FS                                                  3x4x200

7×100 @ 1:30 IM                                                    2×200 @ 3:00 P Neg. Split

1×600 @ 12:00 BR P                                              1×200 @ 4:00 T

5×100 @ 1:30 IM                                                    1×200 @ 5:00 FAS

1×400 @ 6:00 BK

3×100 @ 1:30 IM

1×200 @ 3:00 FL

1×100 @ 1:30 IM

 

12×25 @ :45 MK w/f

 

Tuesday (AM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

 

IM                                                                         SPI/II

1×200 @ 3:00 FL w/f                                         12×50 @ 3:00 FAS

7×100 @ 1:40 FL-BK                                          2×100 @  6:00 FAS

1×400 @ 6:00 BK                                                5×50 @ 2:00 MK

5×100 @ 1:40 BK-BR

3×200 @ 3:00 BR

5×100 @ 1:40 IM

 

Tuesday (PM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

SSKTS

1×600 SSK

1×200 T

1×200 SSK

1×200 T

1×100 SSK

1×200 T

1×50 SSK

1×200 T

Technique

 

Wednesday (PM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

AABAT (SS)                                                      SPIII

10×100 @ 1:30                                                1×3000 @ 40:00

1×200 @ 4:00 T

8×100 @ 1:50

 

 

Thursday (AM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

IM                                                                         SPI/II

1×200 @ 3:00 FL w/f                                         12×50 @ 3:00 FAS

7×100 @ 1:40 FL-BK                                          2×100 @  6:00 FAS

1×400 @ 6:00 BK                                                5×50 @ 2:00 MK

5×100 @ 1:40 BK-BR

3×200 @ 3:00 BR

5×100 @ 1:40 IM

Thursday (PM) OFF

 

Friday (AM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

IM                                                        SPI/II                                       SPIII

1×200 @ 2:30 FL                               12×50 @ 3:00 FAS                11×150 @ 1:50

7×100 @ 1:30 FL-BK                         2×100 @ 6:00 FAS                15×100 @ 1:45 K

1×400 @ 5:00 BK                               5×50 @ 2:00 MK

5×100 @ 1:30 BK-BR

3×200 @ 245 BR

8×100 @ 1:20 FS

 

Friday (PM)

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

BR

3x4x200

2×200 @ 3:00 P Neg. Split

1×200 @ 4:00 T

1×200 @ 5:00 FAS

SPII 3x5x50 @ :60 200 RP/1×400 @ 6:00 Recovery T & SL

SPI 4(1×50 @ 1:30 FAS (100 RP), 1×50 @ 2:00 FAP (2nd 50 RP)/1×400 @ 6:00 Rec. T& SL)

Speed Kick 10(1×75 @ 1:30 DPK, 1×25 @ :60 MK)

Saturday

1×400 @ 6:00

4×100 @ 1:50 K Neg. Split

12×50 @ :50 PIMO (Done as 3x4x50)

7×100 2@1:30, 3@ 1:20, 2@ 1:10

Week of October 30

The Week At A Glance

Tuesday (PM):  Super Hero Relays

Wednesday: SPIII 2×1500 @ 22:00

Thursday (PM): FSKTS

Saturday: SPIII 4×400 @ 10:00

 

Monday (AM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

HVO: 4×25 @ :60 FAS

10×100 @ 1:20 AVG.

Repeat:

1×200 @ 4:00 K for time

1×100 @ 2:00 T

2×100 @ 2:00 Neg. Split

1×100 @ 2:00 T

4×50 @ :60 K NB BP

1×100 @ 2:00 T

 

Monday (PM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

HVO: 4×25 @ :60 FAS

10×100 @ 1:20/:30 Avg.

8×150 @ 3:00 K

Scull: 20×25 @ :40 IP

Technique: 20×25 @ :30 T@RP IP

 

Tuesday (AM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

SP I                                                       SPII                                        SPIII

20×25 @ :30 RP                                  5×200 @ 4:00                       11×150 @ 2:00

1×200 @ 5:00 K                                 :10/:10/:10                             1×500 K for time

10×25 @ :30 T@RP                           1×200 @ 5:00 K                    10×25@ :30 T@RP

20×50 @ :60 w/f                                8×75 @ 1:15 200 RP

 

40×25 @ :25 rest every 8

10×25 @ :30 T@RP

 

Tuesday (PM)

SUPER HERO PRACTICE

Wednesday (PM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

BR                                             SPI/II                                           SPIII

4×75 @ 1:15                           Three Times:                              2×1500 @ 22:00

1×300 @ 5:00                         1×100 (25 w/f M/ 75 M)

6×50 @ :50 BR                       1×300 @ 5:00 Turns and BP

1×300 @ 5:00 BRP                1×100 (25 FAS M/ 75 w/f)

12×50 @ :50                           1×300 @ 5:00 Turns and BP

4×75 @ 1:15                           4×50 @ 1:15

1×200 BR for Time

10×50 @ :50 K

 

Thursday (AM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

SP I                                                       SPII                                        SPIII

20×25 @ :30 RP                                  5×200 @ 4:00                       11×150 @ 2:00

1×200 @ 5:00 K                                 :10/:10/:10                             1×500 K for time

10×25 @ :30 T@RP                           1×200 @ 5:00 K                    10×25@ :30 T@RP

20×50 @ :60 w/f                                8×75 @ 1:15 200 RP

 

40×25 @ :25 rest every 8

10×25 @ :30 T@RP

 

Thursday (PM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

 

FSKTS

Technique: 3x

1×50 @ :60 T SC

1×100 @ 2:00 K Neg split

1×25 @ :30 MM

1×25 @ :60 T@RP
2×25 @ :30 MM P

1×50 @ :60 T@RP

1×25 @ :30 MK

1×25 @ :30 T SC

2×25 @ :30 12.5 M/12.5 SC

 

Friday (AM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

IM                                                   SPIII                                        SPI

1×200 @ 2:30 FL                         11×150 @ 1:30                       12×50 @ 3:00 FAS

7×100 @ 1:30 FL-BK                  10×75 @ 2:00 MK                  2×100 @ 6:00 FAS

1×400 @ 5:00 BK                         6×50 @ 1:30 w/f M               5×50 @ 2:00 MK

5×100 @ 1:30 BK-BR                  5 min. scull

3×200 @ 2:45 BR

8×100 @ 1:20 FS

 

Friday (PM)

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

HVO: 6×25 @ :60 FAS

3x5x200 @ 4:00

KICK

4×100 @ 1:50

4×25 @ :40

3×100 @ 1:50

4×25 @ :35

2×100 @ 1:50

4×25 @ :30

1×100 for time

4×25 @ :25

 

Saturday

1×400 @ 6:00 SL w/4EDLK

20×25 @ :30 WS P

1×200 @ 4:00 K for time

20×25 @ :30 SS P

HVO 16×25 @ :60

IM 4x                                                    SPI/II                                            SPIII

3×50 @ :60 200 IM RP                       4×100 @ 20:00                            4×400 @ 10:00

2×50 @ 1:30 SS 200 RP

1×100 @ 2:00 IM 1/2 200 RP

1×50 @ 2:00 50 BR FAS 200 RP

1×300 @ 7:00

 

Week of October 23

The Week At A Glance:

Monday (PM): Clinic at MP/Elite to Rose State Special Olympic Clinic

Tuesday: SPIII 3×1000@ 13:30/AABAT (IM)

Thursday: NO PM at MP

Friday: PM – Halloween Meet

 

Monday (AM)

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

HVO: 4×25 @ :60 FAS

SPI                                                         SPII                                                 SPIII

4×50 @ 3:00 FAS                                 8×75 @ 1:15 FAP                        15×50 @ 1:30

2×100 @ 4:00 FAS                               1×200 @ 5:00 MK                       1-5 +.3

8×75 @ 1:15 FAP                        6-10 +.1

11-15 +0

BR                                                         Others

Repeat                                                 16×50 @ 1:30 P Done as:

1×150 @ 3:00 FS P                             4×50 12.5 M/37.5 DPS

1×50 @ :50 BR P                                 4×50 25 M/25 DPS

1×100 @ 2:00 FS P                             4×50 25 DPS/25 M

2×50 @ :50 BR P                                 4×50 37.5 DPS/12.5 M

1×50 @ :60 FS P

3×50 @ :50 BR P

 

Tuesday (AM)

 

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

SPI                                                   SPII                                             SPIII

20×25 @ :30 100 RP                     5×200 @ 4:00 (:10/:10/:10)       11×150 @ 2:00

1×200 @ 5:00 MK                         1×200 @ 5:00 MK                      1×500 K for time

10×25 @ :30 T@RP                       10×25 @ :30 T                            10×25 :30 T@RP

20×50 @ :60 100 RP                     8×75 @ 1:15 200 RP

 

40×25 @ :25 K rest every 8

10×25@ :30 T@RP

 

Tuesday (PM)

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

HVO: 4×25 @ :60 FAS

SPIII 3×1000 @ 13:30

AABAT (IM)

10×100 @ 1:30/1:40/1:50

1×200 @ 5:00 K

8×100 @ 1:50/2:00/2:10)

10×75 @ 2:00 MK

HVO: 6×25 @ :60 w/f

30×25 @ :30 T@RP

 

Wednesday (PM)

 

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

HVO: 4×25 @ :60 FAS

SPI                                                   SPII                                             SPIII

20×25 @ :30 100 RP                     5×200 @ 4:00 (:10/:10/:10)       30×50 @ 1:30

1×200 @ 5:00 MK                         1×200 @ 5:00 MK

10×25 @ :30 T@RP                       10×25 @ :30 T

20×50 @ :60 100 RP                     8×75 @ 1:15 200 RP

 

20×25 @ :30 T@RP

HVO: 4×25 @ :60 w/f

6×150 @ 3:00 K (1-2: 1st 50 M/3-4: 2nd 50 M/ 5-6: 3rd 50 M)

 

Thursday (AM)

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

SPI                                                   SPII                                             SPIII

20×25 @ :30 100 RP                     5×200 @ 4:00 (:10/:10/:10)       11×150 @ 2:00

1×200 @ 5:00 MK                         1×200 @ 5:00 MK                      1×500 K for time

10×25 @ :30 T@RP                       10×25 @ :30 T                            10×25 :30 T@RP

20×50 @ :60 100 RP                     8×75 @ 1:15 200 RP

 

Friday (AM)

1×400 @ 6:00 DPS and Turns

8×50 @ :50 K NB IMO

6×50 @ :50 D1-3(RP) H 4-6 (RP)

SPI                                                      SPIII                                        IM

12×50 @ 3:00                                    11×150 @ 2:00                      1×200 @ 2:30 w/f  FL

5×75 @ 2:00 MK                               15×100 @ 1:45 K                  7×100 @ 1:30 FL-BK

1×500 @ 5:00 BK

5×100 @ 1:30 BK-BR

3×200 @ 2:45 BR

8×100 @ 1:20 FS

 

Week of October 16

The Week At A Glance

Tuesday: SPIII 4×500 @ 7:30

Thursday: 200 RP

Monday (PM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

HVO: 6×25 @ :60 FAS

Technique: 20×25@ :30 T@ RP

3x5x50 @ 2:00 (1 = Starts 3-4/6-8, 2 = Turns MP, 3 = Finishes 35/15)

Technique: 20×25 @ :30 T@RP

KICK

4×100 @ 1:50 Last 25 M

4×25 @ :40 WS

3×100 @ 1:50 Neg. Split

4×25 @ :35 WS

2×100 @ 1:50 Last 50 M

4×25 @ :30 SS

1×100 @ 1:50 For TIME

4×25 @ :25 SS

Tuesday (AM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

SPI                                                                         IM

20×25 @ :30 RP                                                  1×200 @ 3:00 FL w/f

KICK                                                                    7×100 @ 1:40 FL-BK

4×100 @ 1:50 Last 25 M                                   1×300 @ 5:30 BK Tempo

4×25 @ :40 WS                                                   5×100 @ 1:40 BK-BR

3×100 @ 1:50 Neg. Split                                    3×200 @ 3:15 BR

4×25 @ :35 WS                                                    8×100 @ 1:40 IM Transitions

2×100 @ 1:50 Last 50 M

4×25 @ :30 SS

1×100 @ 1:50 For TIME

4×25 @ :25 SS

Tuesday (PM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

HVO: 6×25 @ :60 w/f

SPI                                     SPII                                                              SPIII

12×50 @ 2:30                   7×200 @ 4:00 :10/:10/:10                          4×500 @ 7:30

10×25 @ :45 w/f 8 EDLK

20×25 @ :30 T@RP

1×200 @ 4:00 MK

1×100 @ 2:00 Turns

2×100 @ 2:00 MK

1×100 @ 2:00 Turns

4×50 @ :60 MK

1×100 @ 2:00 Turns

8×25 @ :40 Scull

 

Wednesday (PM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

HVO: 6×25 @ :60 w/f

Technique: 20×25@ :30 T@ RP

3x5x50 @ 2:00 (1 = Starts 3-4/6-8, 2 = Turns MP, 3 = Finishes 35/15)

Technique: 20×25 @ :30 T@RP

KICK

4×100 @ 1:50 Last 25 M

4×25 @ :40 WS

3×100 @ 1:50 Neg. Split

4×25 @ :35 WS

2×100 @ 1:50 Last 50 M

4×25 @ :30 SS

1×100 @ 1:50 For TIME

4×25 @ :25 SS

 

Thursday (AM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

SPI                                                                         IM

20×25 @ :30 RP                                                  1×200 @ 3:00 FL w/f

KICK                                                                    7×100 @ 1:40 FL-BK

4×100 @ 1:50 Last 25 M                                   1×300 @ 5:30 BK Tempo

4×25 @ :40 WS                                                   5×100 @ 1:40 BK-BR

KICK                                                                    3×200 @ 3:15 BR

4×100 @ 1:50 Last 25 M                                  8×100 @ 1:40 IM Transitions

4×25 @ :40 WS

3×100 @ 1:50 Neg. Split

4×25 @ :35 WS

2×100 @ 1:50 Last 50 M

4×25 @ :30 SS

1×100 @ 1:50 For TIME

4×25 @ :25 SS

 

Thursday (PM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

 

3x5x200 @ 4:00 (1= :05/:05/:05, 2 = :05/:10/:05, 3 = :10/:10/:10)

40×25@:25 K Rest every 8th

 

Friday (AM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

 

SPI                                                        SPIII                                     IM

12×50 @ 3:00 FAS                           11×150 @ 2:00                     1×200 @ 2:30 FL

5×75@ 2:00 MK                               15×100 @ 1:45 K                 7×100 @ 1:30 BK-BR

1×400 @ 5:00 BK

5×100 @ 1:30 BK-BR

3×200 @ 3:00 BR

8×100 @ 1:20 FS

 

Friday (PM)

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

BRST                                                                     SPIII                                 SPI/II

4×75 @ 1:15 (Catch,K-S-P,DPS)                        30×50 @ 1:30                        Repeat

1×300 @ 5:00 BR w/f                                          1-10 = +.3                              4×25@ :30

6×50@ :50 BR                                                      11-20= +.1                             4×75@ :60

1×300 @ 5:00 BR P                                             21-30 = +0                             4×50 @ 1:15

12×50 @ :50 (FS/BR)                                                                                          10×25@ :30 T

4×75@ 1:15                                                                                                         Repeat

1×100 Broken

1×300 @ 5:00 T

1×100 Broken

1×300 @ 5:00 T

8×150 @ 3:00 SSK (50 Build, 50 Strong, 50 M)

 

Saturday

1×400 @ 6:00  BP(100 FS, 100 BR, 200 BK)

4×100 @ 1:45 K NB BP Turns

10×25 @ :30 P

10×25 @ :30 T@RP

 

8×50 @ 4:00 FAS

1×200 @ 5:00 K For TIME

SPI                                                     BR                                              SPIII

16×50@ 1:30 P                               Repeat                                        10×300 @ 4:00

4 = 12.5 M/37.5 DPS                      1×150 @ 3:00 FS P                    Every 5th w/f

4 = 25 M/25 DPS                             1×50 @ :50 BR P                      Breathe 2(3,4,5,6,7)

4 = 25 DPS/25 M                             1×100 @ 2:00 FS P

4 = 37.5 DPS/12.5 M                       2×50 @ :50 BR P

2x20x25 @ :30 T@ RP                   1×50 @ :60 FS P

10×25 @:40 Scull w/Snorkel        3×50 @ :50 BR P

 

20×25@ :30 T@RP

 

Week of October 9

Week At A Glance

Focus: Race Pace

Tuesday: SPIII 1×1650 for time

Thursday: SSKTS

Friday: AABAT (FS)

 

Monday (PM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO: 6×25 @ :60 FAS

20×25 @ :30  RP   CH DIST.

1×100 K for time

Technique  

Vertical work (10 minutes)

16×25 @ :40 12.5 scull/12.5 T

20×25 @ :30 T@ RP

1×100 K for time

20×25@ :30 RP CH. DIST.

20×25@ :30 T@RP

Tuesday (AM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO: 6×25 @ :60 w/f

20×25 @ :30 RP 12.5 M/12.5 DPS NO FAIL\

1×200 K for time

30×25 @ :30 RP CH DIST.

16×75@:45 w/f 8 EDLK

Tuesday (PM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO: 6×25 @ :60 w/f

SPI                                                        SPII                                             SPIII

20×25 @ :30 12.5/12.5 NF                20×50 @ :60                               1×1650 for time

1×100 @ 4:00 K for time                 1×100 K for time

20×25 @ :25/:30  100 RP

Technique 20×25 @ :30 T@RP

5×75 @2:00 MK

20×25@ :25 RP Choose DIST

30×25@:25 K rest every 6th

 

Wednesday (PM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO: 6×25 @ :60 MP Turns

4x3x100 with 4×50 @ :60 K

Technique 20×25 @ :30 T@RP

Repeat

4×50@:60

8×25@ :40 w/f M

1×100 @ 2:00 T

Thursday (AM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO 6×25 @ :30 12.5/12.5 Finishes

20×25 @ :30 12.5/12.5 NF

1×200 K for time

30×25 @ :30 RP

16×25 @ :45 w/f 8EDLK

 

Thursday (PM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO 6×25 @ :60 12.5/12.5 Finishes

SSKTS

1×600 K

1×200 T

1×200 K

1×200 T

1×100 K

1×200 T

1×50 K

1×200 T

10×25 @ :40 12.5 scull/12.5 T

20×25 @ :30 T@RP

20×25 @ :40 scull

 

Friday (AM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

IM                                                  SPI                                         SPIII

1×200 @ 2:30 FL w/f                  12×50 @ 3:00 FAS               11×150 @ 2:00

7×100 @ 1:30 FL-BK                                                                  10×100 @ 1:40 K

1×400 @ 5:00 BK

5×100 @ 1:30 BK-BR

3×200 1@ 3:00 P/2-3 @2:45 full stroke

8×100 @ 1:20 FS

Friday (PM)

1×400 @ 6:00 200 FS/200 BK DPS

10×50 @ :60 K/RS

10×50 @ :50 RS/SC

8×100 1-3 @ 1:30/4-8 @ 1:20

HVO

4xAESC Relays

AABAT FS

K

4×100 @ 1:50 last 25 M

4×25 @ :40 K

3×100 @ 1:50 Neg. Split

4×25 @ :35 K

2×100 @ 1:50 Last 50 M

4×25 @ :30 K

1×100 K for time

4×25 @ :25 K

 

Saturday is coming!

 

Week of October 2

Week At A Glance

Tuesday (PM) SPIII 1×3000 Time Trial

Wednesday (PM) FSKTS

Monday (AM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

HVO: 6×25 @ :45 o=FAS/ e=finishes

1×400 @  6:00 P

4×100 @ 1:50 K

2×200 @ 3:00 w/f

8×50 @ :50 K

1×400 @ 6:00 P

12×25 @ :45 K w/f 8 EDLK

Monday (PM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

HVO: 6×25 @ :45 o=FAS/ e=finishes

12×50 @ :50 FL K w/f

Following x4:

4×25 @ :30 K

1×50 @ :60 K/RS

4×25 @ :30 RS

8×25 @ :30 O = RS/ E = T@RP

1×50 @ :60 M-M

12×25@ :45 w/f 8 EDLK

 

Tuesday (AM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

30×100

1-10 @ 1:30

11-15@ 1:25

16-20 @ 1:15

21-30 @ 1:30

Tuesday (PM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

HVO: 3xAESC Relays

SPIII 1×3000 @ 40:00

SP I & II

20×25 @ :30 100 RP

1×100 @ 4:00 MK

12×25 @ :40 12.5 RS/12.5 T

20×25 @ :25 100 RP

12×25 @ :40 12.5 RS/12.5 T

1×100 @ 4:00 K

 

Wednesday (PM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

FSKTS

1×1000 K

1×100 R

1×500 K

1×100 R

1×200 K

1×100 R

1×100 K

1×100 R

1×50 K

Technique

 

Thurday (AM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

3×500 @ 11:00 with 1×150 @ 3:00 recovery between rounds

1×500 K for time

 

Thursday (PM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

HVO: 6×25 @ :45 o=FAS/ e=finishes

SPI

4x3x100 (1×75 @ 1:15 FAS/1×25 @ :30 FAP add times beat PB) 4×50 @ :60 P

Fly 20×25 @ :30 T

40×25 @ :25 K Every 10th off

 

Friday (AM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

SPI                                                         SPII                                           SPIII

4x3x100                                               16×75 @ 3:00                           11×150 @ 2:00

6×75 @ 2:00 MK                                                                                    15×100 @ 1:45 K

 

Friday (PM)

1×400 @ 6:00 Turns w/EDLK

12×25 @ :45 w/f 8 EDLK

4x8x50 @ :50 IM Transitions

HVO: 6×25 @ :45 o=FAS/ e=finishes

12×50 @ :50 FL K w/f

Following twice:

4×25 @ :30 K

1×50 @ :60 K/RS

4×25 @ :30 RS

8×25 @ :30 O = RS/ E = T@RP

1×50 @ :60 M-M

40×25 @ :25 K rest every 10th

Flyers 10×50 @1:30 DPS

Breaststrokers 10×75 @ 1:30

SPIII 1×1000 w/f or P

 

 

Week of September 25

“A group becomes a team when each member is sure enough of himself and his contributions to praise the skills of the others”

– Norman Shidle

Week At A Glance

Monday – Clinic (Breaststroke)

Tuesday – SPIII 2×1500 @ 22:00

Thursday – AABAT (SS)

Saturday – Practice and House of Delegates

 

Monday (AM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

HVO: 6×25 @ :60 FAS 20/5

 

Kick – 20×25 @ :45 w/f 8 EDLK

Technique: Repeat

4×25 @ :30 K NB BP

1×100 @ 2:00 FP

4×25 @ :30 SC @ 100 RP

1×100 @ 2:00 IP

4×25 @ :30 SC @ 100 RP

1×100 @ 2:00 MP

4×25 @ :30 SC @ 100 RP

Kick: 1×500 For Time

Monday (PM)

CLINIC

Tuesday (AM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

Repeat:

4×25 @ :30 1 = T, 2 = BO, 3 = Finish, 4 = M

4×75 @ 3:00 FAS

4×50 @ :60 1 = Build to Mx25, 2 = Mid 25 M, 3 = M, 4 = T

Pacing (Hold either :32, :34, or :38)

1×50 @ :60

1×100 @ 2:00

1×150 @ 3:00

1×200 @ 4:00

1×250 @ 5:00

1×500

 

Tuesday (PM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

 

SPIII 2×1500 @ 22:00

SPI/II

1×300 @ 5:00 NBBZ

3×100 @ 1:30 (500 RP0

REST :30

1×200 @ 4:00 MK
2×150 @ 2:00 AVG +30

3×100 @ 1:30 (500 RP)

REST :30

1×200 @ 4:00 MK

4×75 @ 1:15

3×100 @ 1:30 (500 RP)

REST :30

1×200 @ 4:00 MK

 

Technique 10×25 @ :40 Rotation Scull

Repeat

4×25 @ :30 w/snorkel

4×75 @ 2:00 MK

4×40 @ :60  1 = T, 2 = MM, 3 = M, 4 = T

 

Wednesday (PM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

HVO: 6×25 @ :60 FAS 20/5

 

KICK

4×100 @ 1:50 M last 25

4×25 @ :45 MK

3×100 @ 1:50 Neg. Split

4×25 @ :40 MK

2×100 @ 1:50 Last 50 M

4×25 @ :35 MK

1×100 @ 1:50 For time

4×25 @ :30 MK

Technique 20×25 @ :30

BR or FL

8×50 @ :60 w/f

4×100 @ 1:30 Neg. Split

1×100 @ 2:00 T

12×25 @ :30 T (BR 3 up 3 down)

 

Thursday (AM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

Pacing (Hold either :32, :34, or :38)

1×50 @ :60

1×100 @ 2:00

1×150 @ 3:00

1×200 @ 4:00

1×250 @ 5:00

1×500

 

Repeat:

4×25 @ :30 1 = T, 2 = BO, 3 = Finish, 4 = M

4×75 @ 3:00 FAS

4×50 @ :60 1 = Build to Mx25, 2 = Mid 25 M, 3 = M, 4 = T

 

Thursday (PM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

HVO: 6×25 @ :60 FAS 20/5

AABAT

10×100 @ 1:30/1:40

1×200 @ 4:00 T

8×100 @ 1:50/2:00

 

KICK 12×50 @ :60 w/f 25 8 EDLK/ rest on side or back

PULL

1×400@ 6:00 FS NBBZ

4×100 @ 1:40 NFS

2×200 @ 3:00 FS NBBZ

4×100 @ 1:35 NFS

1×500 K for time

Friday (AM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

SPIII                                        IM                                          SPI (repeat)

11×150 @ 2:00                      1×200 @ 3:00 FL w/f           4×25 @ :60 FAS

15×100 @ 1:40 K                  7×100 @ 1:40 FL/BK            4×75 @ 3:00 FAS

1×400 @ 6:00 BK                   4×50 @ 2:00 FAS

5×100 @ 1:40 BK/BR

3×200 @ 3:00 BR

1×800 @ 11:00 FS w/f

Friday (PM)

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

HVO: 6×25 @ :60 FAS 20/5

BR                                                           Others

1×300 @ 5:30 P                                     1×800 @ 12:00 FS P

5×100 @ 1:30                                        8×50 @ :50 K

REST :30                                                2×400 @ 6:00 FS P

1×200 @ 4:00 FAS                                4×100 @ 1:45 K

2×300 @ 5:30 P                                     4×200 @ 2:40 FS P

5×100 @ 1:30                                        2×200 K w/f

REST :30                                                1×500 K FOR TIME

1×200 @ 4:00 FAS

16×25 @ :45 w/f 8 EDLK

20×25 @ :30 w/snorkel catch scull

 

Saturday

1×400 @ 6:00 FS or BK  (Turns)

1×200 @ 4:00 MK

8×100 @ 1:30 IM Transitions

1×200 @ 4:00 MK

5×100 @ 1:30 AVG. and HR.

 

5×200 @ 8:00 Times Recorded

20×25 @ :30 FL w/f (or BR)

1×100 K for time

20×25 @ :30 FL or BR P

1×100 K for time

20×25 @ :30 FL or BR