Week of February 13

Week At A Glance (WAAG)

No Strength and Conditioning

Thursday, February 16: No evening practice

Monday (AM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

Quality Kick

1×200 @ 4:00 K (Goal: Beat PB 200 K) get 100 split

1×100 @ 2:00 T

2×100 @ 2:30 K (Goal: Beat PB 100 K) get 50 split

1×100 @ 2:00 T

4×50 @ 1:30 K (Goal: Beat PB 50 K)

1×100 @ 3:00 T

Aerobic IM

20×25 @ :30 w/f FL

5×100 @ 1:30 75 BK/25 BR

20×25 @ :30 BR P

5×100 @ 1:40 75 BR/25 FS

Monday (PM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

HVO: 6×25 @ :45 w/f

16×150 @ 3:00 CI+2

12×25 @ :45 w/f 8 EXPLOSIVE K

24×25 @ :30 T (every 4th M-M)

HVO: 6×25 @ :45 w/f

10×25 @ :40 T

Tuesday (AM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

8×150 @ 3:00 K

 

Tuesday (PM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

Sprint Training

FS/BK/FL                                            BR                                             HS Swimmers

Repeat Twice                                    2x4x50 @ 2:00                      12×25 @ :45 w/f 8xEK

1×50 @ :60 M-M                              1 = 4xPO/Race/25 T              24×25 @:30 T (every 4 M-M)

1×100 @ 2:00 T                                 2 = 3xPO/Race/25 T

1×25 @ :30 M-M                               3 = 2xPO/Race/25 T

2×25 @ :30 M Pull                            4 = 1xPO/Race/25 T

1×50 @ :60 T

1×25 @ :30 M K

1×25 @ :60 T

1×25 @ :30 M w/f

1×25 @ :30 T w/f

1×25 @ :30 M w/f

1×25 @ :30 T w/f

1×800 @ 14:00 FS P

8×50 @ :55 K

2×400 @ 5:30 FS P

4×100 @ 1:50 K

4×200 @ FS P

2×200 @ 3:00 K w/f

8×100 @ 1:30 FS P

 

Wednesday (PM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

Sprint I, II, III (HS swimmers 4×50 @ 3:00/1×100 Recovery)

Thursday (AM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

Repeat Twice                                    2x4x50 @ 2:00

1×50 @ :60 M-M                              1 = 4xPO/Race/25 T

1×100 @ 2:00 T                                 2 = 3xPO/Race/25 T

1×25 @ :30 M-M                               3 = 2xPO/Race/25 T

2×25 @ :30 M Pull                            4 = 1xPO/Race/25 T

1×50 @ :60 T

1×25 @ :30 M K

1×25 @ :60 T

1×25 @ :30 M w/f

1×25 @ :30 T w/f

1×25 @ :30 M w/f

1×25 @ :30 T w/f

Thursday (PM) OFF

Friday (AM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

12×50 @ 3:00 (O = FAS/E = T)

Friday (PM)

1×400 @ 6:00 200 FS/200 BK

10×25 @ :30 w/f 8 Explosive K

5×100 @ 1:30 BK

10×25 @ :30 FL w/f

1×400 @ 7:00 K

SP I, II, III

Week of February 6

Week At A Glance:

Saturday & Sunday: Division II Meet at Mitch Park

Monday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

Repeat following 4x:

4×25 @ :20 MAX

1×50 @ :50 MAX K

1×50 @ 1:30 200 RP (add up all four 50s to at or faster than 200 time)

10×75 @ 2:00 MK

Monday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 4x AESC Relays

3×200 @ 3:00 CI +4                                        Breaststrokers

4×50 @ :60 D 1 – 4 all one stroke               5×100 @ 1:50 BR K

3×150 @ 2:15 CI+2                                            5×100 @ 1:45 BR K

4×50 @ :60 D1 – 4 all one stroke                 5×100 @ 1:40 BR K

3×100 @ 1:30 CI                                                 *all 100s NB with last 25 of each 100 2xPO

4×50 @ :60 D1-4 all one stroke                  Repeat three times:

3×50 @ :50 200 RP                                          1×75 @ 1:10 1P – 2K

4×50 @ :60 D1-4 all one stroke                  3×75 @ 1:10 BR

Repeat five times:

2×25 @ :30 2xPO

2×25 @ :30 SC

Tuesday (AM)

Strength and Conditioning

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

Tuesday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

1×600 @ 7:30 P

6×100 @ 1:30 NFS

1×400 @ 5:30 P

4×100 @ 1:30 NFS

1×200 @ 3:00 P

2×100 @ 1:30 NFS

Wednesday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

SP I                                                 SPII                                           SPIII

4×50 @ 3:00                                4×100 @ 5:00                        4×500 Broken

4×150 @ 3:00 CI+4                    4×150 @ 3:00 CI+4               1×150 @ 3:00 Rec.

2×50 @ 5:00                                6×50 @ 2:00

Thursday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

Strenth and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

HVO: 6×25 @ :45 w/f

Repeat following 4x:

4×25 @ :20 MAX

1×50 @ :50 MAX K

1×50 @ 1:30 200 RP (add up all four 50s to at or faster than 200 time)

10×75 @ 2:00 MK

Friday (AM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

12×50 @ 3:00 (O = FAS/E = T)

T: 20×25 @ :30 Every 4th M-M

Friday (PM)

1×400 @ 6:00 SL w/SDLK

Repeat the following twice:

3×50 @ :50 IM Switches

1×50 @ :50 FL K

3×50 @ :50 K IM Switches

1×50 @ :50 FL K

3×50 @ :50 IM Switches

8×125 @ 1:30 w/f and paddles

SP I                                                 SPII                                           SPIII

4×50 @ 3:00                                4×100 @ 5:00                        4×500 Broken

4×150 @ 3:00 CI+4                    4×150 @ 3:00 CI+4               1×150 @ 3:00 Rec.

2×50 @ 5:00                                6×50 @ 2:00

Week of January 23

Week At A Glance

Thursday, January 26 – NO EVENING PRACTICE

Friday, January 27 – Sunday, January 29: AESC ICE BREAKER

Monday, January 23 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

11 (100 @ 1:30/ 50 K @ :50)

Monday, January 23 (PM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

TECHNIQUE  24×25 @:30 (4xT/2xM-M)

PULL  10 (75 SS P @ 2:00 HOLD PB 100/ 25 @ :60 DPS)

TECHNIQUE 24×25 @ :30 (4xT/2xM-M)

Tuesday, January 24 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three times

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

SP I                                                      SPII                                                 SPIII

4×50 @ 2:00 FAS                            4×100 @ 4:00 FAS                      4×500 (BROKEN)

4×150 @ 3:00 CI +4                        4×150 @ 3:00 CI +4                    1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                             6:50 @ 2:00 FAS                        1×100 @ 1:30

1×100 @ 1:30

1×50 @ :60

1×50 @ :60

Wednesday, January 25 (PM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

 

SP I                                                      SPII                                                 SPIII

4×50 @ 2:00 FAS                            4×100 @ 4:00 FAS                      4×500 (BROKEN)

4×150 @ 3:00 CI +4                        4×150 @ 3:00 CI +4                    1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                             6:50 @ 2:00 FAS                        1×100 @ 1:30

1×100 @ 1:30

1×50 @ :60

1×50 @ :60

 

Thursday, January 26 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

5×200 @ 4:00 K

Friday, January 27 (AM)

1×400 @ 6:00

8×50 @ :55 K

8×50 @ :45 P

4×100 @ 1:30 CI

Repeat following three tines

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f EXPLOSIVE K

 

Week of January 16

Week at a Glance:

Tuesday: (Evening) Strong Stroke Kick Test Set

Thursday: Stroke Clinic

Friday: (Evening) Time Trial Meet

 

Monday, January 16 (AM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

HVO: 4xAESC Relays

 

Quality Kick: 10×75 @ 2:00

 

Technique: 12×25 @ :40 (O = RS/E = SC)

 

Monday, January 16 (PM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

 

Technique: 24×25 @ :30 (Done as 4xT/2xM-M)

 

Freestyle                                 Stroke

Repeat 3x                                  7×50 @ :50

6×100 @ 1:30 CI                      7×100 @ 1:45

1×400 @ 6:00 CI                     7×200 @ 3:30

 

Kick          8×150 @ 2:45

 

Tuesday, January 17 (AM)

 

Strength & Conditioning

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

Tuesday, January 17 (PM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

SSKTS

1×600 @ 12:00 SSK

1×200 @ 4:00 T

1×300 @ 6:00 SSK

1×200 @ 4:00 T

1×100 @ 2:00 SSK

1×200 @ 4:00 T

1×50 @ :60 SSK

1×200 @ 4:00 T

 

Speed (Repeat 3x)

 

1×50 @ :60 M-M

1×100 @ 2:00 T CI +4

1×25 @ :30 M-M

1×25 @ :60 T RP +1

4×25 @ :45 15/10

2×25 @ :45 MK w/f

 

Wednesday, January 18 (PM)

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

SP I                                                          SP II                                         SP III

4×50 @ 2:00 FAS                    4×100 @ 4:00 FAS                            5×500 Broken

4×150 @ 3:00 FAP CI +4       4×150 @ 3:00  FAP CI +4                 1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                    6×50 @ 2:00 FAS                               1×100 @ 1:30 FAP

1×100 @ 1:30 FAP

1×50  @ :60 FAP

1×50  @ :60 FAS

1×150 Recovery

 

Thursday, January 19 (AM)

 

Strength & Conditioning

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

Thursday, January 19 (PM)

 

Stroke Clinic

 

Friday, January 20 (AM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

SP I                                                          SP II                                         SP III

4×50 @ 2:00 FAS                    4×100 @ 4:00 FAS                            4×500 Broken

4×150 @ 3:00 FAP CI +4         4×150 @ 3:00  FAP CI +4                1×200 @ 3:00 FAS

2×50 @ 5:00 FAS                    6×50 @ 2:00 FAS                                1×100 @ 1:30 FAP

1×100 @ 1:30 FAP

1×50  @ :60 FAP

1×50  @ :60 FAS

1×150 Recovery

 

Friday, January 20 (PM)

 

Time Trials Meet

 

Saturday, January 21 (AM)

 

1×400 @ 6:00 200FS/200 BK SL w/8 SDLK

16×25 @ :30 w/f 8 explosive K off all walls

1×400 @ 6:30 P 50 FL/50 BR

6x3x50 @ :50 (FL-BK/BK-BR/BR-FS)

 

HVO: 4xAESC Relays

 

SP I                                               SP II                                         SP III

12×100 @ 5:00 FAS                 10×200 @ 6:00 FAS             5×500 @ 12:00 FAS

Week of December 26

Monday, December 26 OFF

Tuesday, December 27

2×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

SPIII 20×50 @ 1:15 500 RP

SP I

4×50 @ 1:30  2nd 50 of 100 RP

1×25 @ :60 MAX

3×50 @ 1:30 2nd 50 of 100

2×25 @ :60 MAX

2×50 @ 1:30 2nd 50 of 1oo

3×25 @ :60 MAX

1×50 @ 1:30 2nd 50 of 100

4×25 @ :60 MAX

10×75 @ 2:00 MAX K

repeat following three times

1×200 @ 3:00 CI

2×150 @ 2:00 CI

3×100 @ 1:30 CI

10×50 @ 2:00 MAX K

1×100 @ 1:30 IM

8×50 @ :50 FL

1×200 @ 3:00 IM

6×50 @ :45 BK

1×300 @ 4:30 IM

4×50 BR

 

Wednesday, December 28

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

KTS

Sprint Set

2×50 @ 2:00 FAS

2×150 @ 2:30

2×50 @ 5:00 FAS

15×100 @ 1:40 K

1×400 @ 6:00 P NFS

1×600 @ 8:00 P FS

1×200 @ 3:00 P NFS

1×800 @ 10:00 P FS

 

Thursday, December 29

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

12×50 @ :45 SC

12×100 @ 1:30 CI

12×200 @ 3:00 1000 RP

12×100 @ 1:30 500 RP

12×50 @ :50 O = 500 RP/ E= 200 RP

Following done twice:

1×200 @ 4:00 MK

1×100 @ 1:40 recovery

2×100 @ 2:00 MK

1×100 @ 1:40 recovery

4×50 @ :60 MK

1×100 @ 1:40 recovery

 

Friday, December 30

1×400 @ 6:00 SL w/SDLK

16×25 @ :30 w/f SDLK 15 REC 10

3x4x100 @ 1:30 Rnds 1& 2 D 1-4 to CI/Rnd 3 CI

20×25 @ :25 FL w/f

SP I

2×50 @ 2:00 FAS

4×150 @ 2:30

2×50 @ 5:00 FAS

QK 8×150 @ 3:00 (50 M/50 DPK/50 M)

1×600 @ 7:30 P

6×100 @ 1:30

1×400 @ 5:30 P

4×100 @ 1:30

1×200 @ 3:30 P

2×100 @ 1:30

SPK 16×25 @ :45 w/f 15/10

8×100 @ 1:30 w/f IM

1×800 @ 12:00 IM (400 @ 6:00/ 2×200 @ 3:00)

8×100 @ 1:30 BK CI

1×800 K

 

 

 

Week of December 12

Our mission is to produce elite, national caliber athletes on a consistent basis by providing every athlete with an environment that will allow him or her to systematically progress from the developmental to the elite levels of competition. 

Week of December 12

Monday, December 12, 2016

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

8×50 @ :50 FL/BK

8×50 @ :50 BR

 

6×150 @ 2:30 (K, S, K by 50)

10×50 @ :50 BR P

1×200 K

 

Monday, December 12, 2016

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO 8×25 @ 1:30 w/f 15/10

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

SIII                                                                           SP I & II

12×50 @ :45/:50/:55 RP                                         8×25 @ :45 (O = FAS 3-4/6-8; E = FAP 15/10)

4×25 @ :45 MP

4×25 @ :45 MAX last 10 yards

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

10 (100 @ 1:45 IM BP & SC/50 @ :60 SK)

 

Tuesday, December 13 (AM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

 

 

3×500

1×200 @ 3:00 FAS IM

1×100 @ 1:30 BK HSR Recovery

1×100 @ 1:30 BK HSR Recovery

1×50 @ :60 BR Timed

1×50 @ :60 FS Timed

1×150 @ 3:00 between each 500

 

10×50 @ :60 K NB

 

Tuesday, December 13 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO: 6xAESC Relays

 

1×300 K (Alt. 50 MK w/ 50 DPK)

 

20×25 @ :30 SL @ SDLK

 

1×300 K (25 MK/ 75 DPK)

 

20×25 @ :30 BP

 

1×300 K DPK

 

20×25 @ :30 Technique focus – CH

 

6×50 @ :60 K NB BP

 

20×25 @ :30 (3xSC/1 MM)

 

Wednesday, December 14 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

 

HVO 8×25 @ 1:30 w/f 15/10

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

 

SIII                                                                           SP I & II

12×50 @ :45/:50/:55 RP                                         8×25 @ :45 (O = FAS 3-4/6-8; E = FAP 15/10)

4×25 @ :45 MP

4×25 @ :45 MAX last 10 yards

 

1×200 @ 6:00 Hydrate and snack

4×50 @ :60 K NB

4×50 @ :60 SC/B

4×25 @ :45 FAP RP

 

Thursday, December 15 (PM)

 

1×400 @ 6:00 SL & SDLK

8×50 @ :60 K/Scull

8×50 @ :60 SC/Build (B)

4×25 @ :60 FAS

HVO: 6xAESC Relays

1×300 K (Alt. 50 MK w/ 50 DPK)

20×25 @ :30 Technique focus with every 4th 25 M-M

1×300 K (25 MK/ 75 DPK)

20×25 @ :30 Technique focus with every 4th 25 M-M

1×300 K DPK

Week of December 5

Monday December 5th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @:50 FL/FS

8×50 @:50 FS

2×400 @ 6:00 HR 120-140

2×500 @ 5:50 HR 150-170

2×500@ 5:50 HR 160-180

Monday December 5th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 (2xFL/BK;BK/BR;BR/FS;FS)

RND1 1st 25 MAX

RND2 2nd 25 MAX

20×200

1-5 @3:20; 6-10 @3:00;11-15 @2:50;16-20@ 2:45

10×50@1:30 MK

Tuesday December 6th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

2×100 @ 6:00 FAS

8×50 @ 4:00 FAS

Tuesday December 6th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (with Fins)

4×25 @:45 MK (with Fins)

8×50 @:55 P

4x4x25 @:45

4×500 BROKEN

1×200 @ 3:00 FAS

1×100@1:30 FAP

1×100 @ 1:30 FAP

1×50 @ :60 FAP

1×50 @:60 FAS

1×150 @ 3:00 Between RNDS

1×300 @4:00 K W/F

6×50@:60 K

1X400@6:00 P NO FS

1×300 @5:30 PFS

1×200 @4:00 P NO FS

1×100 @2:00 P FS

Wednesday December 7 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

1×1000 FAS @15:00

1×500 @10:00 K

10×100 @1:30 CI

1×1000 @ 15:00

Thursday December 8 AM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K

8×50 @ :50 FL

Friday December 9 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 FL/FS

8×50 @ :45 FS

6×150 @ 2:30  (50 Swim/50 K/ 50 S)

10×50 @ :50 P Breathe 5-7 by 25

16×50 @ :50 K

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

Saturday, December 10

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K

 

 

Week of November 28

Monday, November 28 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

10 x 75 @ 2:00 MK

 

10 x 100 @ 1:40 P (o= 2,3,4,5 ; e= 3,4,5,6) by 25’s

 

16 x 25 @ :45 MK

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

 

10 x (125 @ 2:00 K ; 25 @ :45 MK)

 

Tuesday, November 29 ( am )

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4 / 6-8 ; e= FAP)

 

SP 1 : 12 x 50 @ 4:00 FAS

 

Wednesday, November 30 (pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

SP1 3 x 100 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP 2 2 x 150 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP3 6 x 200 @ 10:00

 

Thursday, December 1 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

SP 1 12 x 50 @ 4:00 FAS

 

1 x 200 K recovery

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

1 x 800 @ 13:00 FS P   3,4,5,6 by 50 8 x 50 @ :60  SSK NO Board 2 x 400 @ 6:00 4,5,6,7 by 50 4 x 100 @ 2:00 SSK NB 4 x 200 @ 3:00 3,4,5,6 by 50 2 x 200 @ 3:00 K  w/fins 8 x 100 @ 1:30 4,5,6,7 by 50 1 x 400 K for time

 

Friday, December 2 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

1 x 500 @ 6:00 (6:30); 1 x 200 @ 2:40 IM ; 1 x 100 @ 1:20 FL, 50 FL-BK 1 x 500 @ 5:50 (6:20); 1 x 200 @ 2:50 IM ; 1 x 100 @ 1:30 BK, 50 BK-BR 1 x 500 @ 5:40 (6:10); 1 x 200 @ 3:00 IM ; 1 x 100 @ 1:30 BR, 50 BR-FS 1 x 500 @ 5:30 (6:00); 1 x 200 @ 3:10 IM ; 1 x 100 @ 1:20 FS, 50 CH

 

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

BR 2 x 4 x 50 @ 2:00                 4 pullouts / race rest of dist                 3 pullouts / “                 2 pullouts / “                 1 pullouts / “

Or

SP 1 30 x 25 @ RI :15/:20 100 RP

SP 2 16 x 50 @ RI :20 200 RP

SP 3 10 x 100 @ 2:0 500 RP

 

QUALITY KICK (2 times through)

1 x 200 K SS @ 4:00 1 x 100 @ 1:40 BK – TURNS 2 x 100  @ 2:00 SSK 1 x 100 @ 1:40 BK – TURNS 4 x 50 @ :60 SSK 1 x 100 @ 1:40 BK- TURNS

 

20 x 25 RS

 

10 min turns

 

Saturday, December 3

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

 

HVO 6 x 25 @ :60 (o= FAS 3-4  6-8 ; e= FAP)

 

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

 

10 x (125 @ 2:00 K ; 25 @ :45 MK)

Week of November 14

Monday 11/14/16 (PM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E =

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

FS (100+) 20×50 @ RI :20

BR/FL 40×25 @ RI :15/:20 30/64

FS (50-100) 20×25 @ RI :20 w/f RP -2

KICK

15×50

5@ :55

4@ :60

3@ :50

2@ :70

1 FOR TIME BEAT PB

OPEN TURNS (10)

4x8x50 (2FL/BK; 2BK/BR; 2BR/FS, 2FS)

RND 1 @ :20

RND 2 @ :60

RND 3 @ :55

RND 4 @:50

 

 

Tuesday 11/15/16 (AM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

SP 1

12×50 @ 4:00 FAS

200 recovery

 

Wednesday 11/16/16 (PM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

30×25 @ RI :15/:20 100 RP

1×400 @8:00 MK

40×25 @ RI :15/:20 200 RP FL or BR

20×50 @ RI :20 200 RP BK/FS

2×200 @ 4:00 MK

4x6x AESC Relays

 

Thursday 11/17/16 (AM)

1×400 @6:00

8×50 @ :55 K NB BP

16×25 @ :30 O =SC E = Build

4x4x25 @ :45

1 = First15 HVO

2 = Last 15 HVO

3 = Midpool

4 = FAS 20 HVO

SP1

12×50 @ 4:00 FAS

6×25 @ :40 scull

 

 

Week of November 7

Monday, November 7 (am)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

3 x 1000 @ 12:00 (1= 2, 4, 6; 2= 3, 5, 7; 3=CH)

 

BRST:

10 x 200 BR

1-5 @ 3:15 w/ flip turns

6-10 @ 3:30 pull

 

Monday, November 7 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

HVO: 4 – AESC Relays ( each person goes four times; 2 @ midpool & 1 on Block)

 

1 x 500 K for time

 

Skill – open turns (20 minutes)

 

7 x 200 @ 4:00 SSK MAX EFFORT

 

Tuesday, November 8 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30 BR FAS

 

Others

HVO: 4 x AESC Relays

20 x 25 @ :35 RS

20 x 25 @ RI :15/:20 100 RP

1 x 300 @ 6:00 MK

20 x 50 @ RI :20   200 RP FS or BK

10 x 50 @ 2:00 MK w/ fins

 

Wednesday, November 9 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

HVO: 4 x AESC Relays

 

Aerobic Work:

1 x 800 @ 12:00 FS w/ fins & paddles  Breathe 2, 4, 6, by 100

8 x 50 @ :55 K NB BP

2 x 400 @ 6:00  FS P breathe 3, 5, 7, by 100

4 x 100 @ 1:50 K NB BP

4 x 200 @ 3:00 FS w/fins & paddles  breathe 2, 4, 6 by 100

2 x 200 @ 3:00 K w/fins

8 x 100 @ 1:30  FS w/ fins & paddles breathe 3, 5, 7, by 100

 

Thursday, November 10 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

SSK TS

1 x 600 K

1 x 200 @ 4:00 pull breathe 4, 6

1 x 300 K

1 x 200 @ 4:00 pull breathe 5, 7

1 x 100 K

1 x 200 @ 4:00 pull breathe 4, 6

1 x 50 K

1 x 200 @ 4:00 pull breathe 5, 7

 

HVO: 4 x AESC Relays

 

15 x 100 @ 2:00 K hold pace

 

Friday, November 11 (am)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

16 x 75 @ RI :20   200/500 RP

 

1 x 300 @ 6:00 K

 

20 x 50 @ RI :20   200 RP

 

1 x 300 @ 6:00 K

 

20 x 25 @ RI :15/20   100 RP

 

Friday, November 11 (pm)

1 x 400 @ 6:00 FS Turns w/ SDLK

16 x 25 @ :30 FL w/ fins (1-8 SC/ 9-16 RP -2)

1 x 400 @ 6:00 BK turns w/ SDLK

4 x 4 x 25 @ :40 BR

RND 1: 3-4

RND 2: 3 Pullouts/race

RND 3: 2 pullouts/race

RND 4: RP

 

SP 1

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

 

SP 2

2 x 150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

 

SP 3

6 x 200 @ 10:00

 

Saturday, November 12