Week of September 11

Week At A Glance

Monday: Clinic

Thursday: Aerobic/Anaerobic Base Test (AABAT)

Friday: Freestyle Kick Test Set (FSKTS)

Monday (AM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

5×100 @ 1:30 all one stroke know avg. and HR

KICK

4×100 @ 1:50 (Last 25 MAX)

4×25 @ :45 M

3×100 @ 1:50 (Negative Split)

4×25 @ :40 M

2×100 @ 1:50 (Last 50 MAX)

4×25 @ :35 M

1×100 FOR TIME

4×25 @ :30 M

8×225 @ 3:00 w/f

 

Monday (PM)

CLINIC

Bronze – 5:30 – 6:15 ELITE

Silver and Gold – 6:15 – 7:15 SENIOR A

Senior B – 7:15 – 8:15 COACHES

 

Tuesday (AM)

Elite – Strength and Conditioning and water

Senior A (Water)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

5×100 @ 1:30 all one stroke know avg. and HR

5×100 @ 2:00 K

5×100 1:45 P

5×100 w/f

10×75 @ 2:00 MAX K

 

Tuesday (PM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

5×100 @ 1:30 all one stroke know avg. and HR

4×500 @ 7:30 Record Times

TECHNIQUE: 20×25 @ :30 BK or FS Focus: HSR

20×25 @ :30 BK or FS  Every 4th swim flat feel difference in stroke

Distance                                  :30               :32            :34

1×50 @ :30                              :30               :32            :34

1×100 @ 2:00                         :60               1:04          1:08

1×150 @ 3:00                        1:30              1:36          1:42

1×200 @ 4:00                        2:00              2:08          2:16

1×250 @ 5:00                        2:30              2:40          2:50

1×300 @ 6:00                        3:00              3:12          3:24

 

KICK 12×25 @ :45 15 y EDLK w/f

 

Wednesday (PM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

5×100 @ 1:30 all one stroke know avg. and HR

8×150 @ 3:00 K MAX last 50 of each 150

TECHNIQUE: Repeat RND 1 = FS/ RND 2 = BK

4×25 @ :30 K NB BP

1×50 @ :60 HSR

4×25 @ :30 SC

1×100 @ 2:00 HSR

4×25 @ :30 SC

1×200 @ 4:00 HSR

5×100 @ 1:50 K

5×100 @ 1:40 P

5×100 @ 1:45 K

5×100 @ 1:30

 

Thursday (AM)

Elite STRENGTH AND CONDITIONING

Senior A

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

5×100 @ 1:30 all one stroke know avg. and HR

5×100 @ 2:00 SSK

5×100 @ 1:40 IM SC

5×100 @ 1:30 w/f

4×200 @ 4:00 SSK

 

Thursday (PM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

AABAT

10×100 @ 1:30  (SR. A 1:40) IM REC. AVG

1×200 @ 4:00 T

8×100 @ 1:50 (SR. A 2:00) IM REC. AVG

 

20×25 @ :45 w/f 15 yards underwater EDLK

1×400 K for time RECORD

10×25 @ :40 IP Scull

10×25 :40 (8xIP Scull/swim DPS)

10×50 @ :50 SC FOCUS IP

10×25 @ :40 (8xIP Scull/swim DPS)

10×25 @ :40 O = IPS E = SC

 

Friday (AM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

HVO 6×25 @ :45 O = FAS 20/5 E = FAP MAX last 15 FINISH

8×50 @ :50 (SPIII P breath 3-5×50) (SPII w/f) SPII May do SS

4×100 @ 1:30 (SPIII RP) (SPII Neg. Split)

12×25 @ :35 P

3×200 @ 3:30  (SPIII RP) (SPII 1  = SC/Build by 100, 2 = SC/FAST  by 50, 3 = MAX)

10×75 @ 2:00 MAX K

 

Friday (PM)

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

FSKTS

1×1000 K

1×200 BK SL w/4 EDLK

1×500 K

1×200 BK BP

1×200 K

1×200 BK IP

1×50 K

1×200 BK FP

TECHNIQUE

20×25 @ :45 Rotation Scull

20×25 @ :45 O = RS E  = SC

 

Saturday

1×400 @ 6:00 FS no breathing flags to wall

1×200 @ 4:00 BR P

1×200 @ 3:30 BR (focus on pull-outs)

4×100 @ 1:30 BK D 1-3 H 4

20×25 @ :30 FL w/f

4×400 @ 10:00 Record Times and HR

KICK 10×75 @ 2:00 MAX

4×25 @ :30 w/snorkel 1 = K, 2= T, 3 = 3-4/6-8, 4 = MAX Last 15 y to finish

4×75 @ 1:15 25 build, 25 fast, 25 MAX

4×40 @ :60 1 = build x 25, 2 = mid 25 MAX, 3 = MAX, 4 = T

KICK 16×25 @ :45  w/f 15 yards EDLK underwater

 

 

 

 

 

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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

 

 

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

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

 

Week of June 12

Week At A Glance

Friday – Sunday: AESC Summer Splash

Monday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

Repeat Twice (BR do pull set)

1×200 @ 4:00 MK

1×100 @ 2:00 P 5-7×50

2×100 @ 2:00 MK

1×100 @ 2:00 5-7×50

4×50 @ :60 MK

1×100 @ 2:00 P 5-7×50

10×25 @ :60 w/f (BR NF) MAX

10×25 @ :30 T

 

Monday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 8×50 @ 2:00 BR

SPIII 1×1650 @ 24:00 For time

Others 10(1×100 @ 1:30 CI/1×50 @ :50 K)

Kick 5×200 @ 4:00 SSK

Senior A 20×25 @ :30 Tw/SC

Elite 20×50 @ :60 200 RP

HVO 8×25 @ :60 w/f

Tech 20×25 @ :30

Tuesday (AM)

Strength and Conditioning

 

Tuesday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

8×50 @ 3:00 MAX

10×75 @ 2:00 MAX

16×25 @ :40 10 scull/swim

20×50@ :60 200 RP

1×600 P

 

Wednesday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 8×50 @ 2:00 BR

AABAT

10×100 @ 1:30 SS

1×200 @ 4:00 T

8×100 @ 1:50 SS

8×150 @ 3:00 K (1-3 MAX 1st 50, 4-6 MAX 3rd 50, 7&8 MAX)

 

Thursday (AM)

Strength and Conditioning

 

Thursday (PM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

20×50 @ :60 RP

Technique 40×25 @ :30

1×500 @ 7:00 (100 SLw/SDLK, 100 IP, 100 FP, 100 MP, 100 SC)

KICK 10×125 @ 3:00 MAX

Technique 20×25 @ :30

Friday (AM)

1×400 @ 6:00 SL w/4EDLK

8×50 @60 K/SC IMO

6×50 @ :60 3-4/6-8/12.5/12/5 MAX

HVO 16×25 @ :45 (1-4 3-4/6-8; 5-8 10 y. out turns; 9-12 25 M to FT; 13-16 last 12.5 M)

 

Week of June 5

Week At A Glance

Friday – NO PRACTICE Endeavor Games

Monday (AM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

1×800 @ 12:00 P breathe 3,4,5,6 x 50

8×50 @ :50 K NB BP

2×400 @ 5:40 P

4×100 @ 1:50 K NB BP

4×200 @ 2:40 w/f

 

Monday (PM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

SPIII 1×3000 @  40:00

Others (repeat 3x)

1×200 @ 3:00 CI +4

2×150 @ 2:30 CI +2

3×100 @ 1:30 CI

4×50 @ :50 CI -2

 

Repeat 3x

1×50 @ :60 T w/SC

1×100 @ 2:00 MK

2×25 @ :30 T w/SC

2×25 @ :45 MK

1×50 @ :60 T w/SC

1×25 @ :30 T w/SC

1×75 @ 2:00 MK

 

Tuesday (AM)

Strength and Conditioning

Tuesday (PM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

 

SP

16×75 @ 3:00 (Elite)

10×75 @ 3:00 (Senior A)

5×100 @ 2:00 MK

20×25 @ :30 T (Senior A)

20×25 @ :25 100 RP (Elite)

24×25 @ :30 T

 

Wednesday (PM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

1×800 @ 12:00 P breathe 3,4,5,6 x 50

8×50 @ :50 K NB BP

2×400 @ 5:40 P

4×100 @ 1:50 K NB BP

4×200 @ 2:40 w/f

2×200 @ 4:00 K NB BP

8×100 @ 1:30 P

1×400 K For Time

Technique Work

 

Thursday (AM)

Strength and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

 

8×100 @ 5:00 Times recorded (HR recorded #4 & 8)

16×25 @ :45 8 EDLK

Repeat twice

1×200 @ 4:00 MK

1×100 @ 2:00 T

2×100 @ 2:00 MK

1×100 @ 2:00 T

Friday (AM)

1×400 @ 6:00 SL w/4 EDLK

2(100 sc/b, 100 K, 100 IM, 100 CI) @ 1:45

4(4×50 @ :50) IMO D 1-3 H 4

HVO 4(2×50 @ :50) 12.5 M/25/12.5 M

SPIII 11×150 @ 2:00

Others 6×50 @ 2:00/4×100 @ 4:00

Week of May 29

Week At A Glance

Monday – OFF

Tuesday – SP III 2×1500 @ 22:00/Others THR

Wednesday – 5×200 @ 8:00

Thursday – SSKTS

Friday – 200 RP Test Set

Tuesday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

HVO: 10×25  (O @ :45 15/10; E @ :60 25 MAX)

SPIII 2×1500 @ 22:00 Record times and HR

THR repeat three times

4×100 @ 1:30 CI

1×400 @ 6:00 CI+6

1×300 @ 6:00 K

Repeat twice:

1×200 @ 4:00 SSK M

1×100 @ 2:00 T

2×100 @ 2:00 SSK M

1×100 @ 2:00 T

4×50 @ :60 SSK M

Wednesday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

 

5×200 @ 8:00 Times and HR recorded

20×25 @ :30 T

12×25 @ :45 w/f 8 EDLK

10×75 @ 2:00 MK

Thursday (AM)

Strength and Conditioning at MP 7:30 – 9:00

Thursday (PM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

SSKTS

1×600 K

1×200 @ 4:00 T

1×300 K

1×200 @ 4:00 T

1×200 K

1×200 @ 4:00 T

1×100 K

1×200 @ 4:00 T

1×50 K

TECHNIQUE WORK

Friday (AM)

1×400 @ 6:00 SL w/4 EDLK

12×50 @ :50 (Done as 4x3x50 IM Transitions)

4×100 @ 1:30 IMO

10×25 (O @ :45 15/10; E @ :60 25 MAX)

SP III

11×150 @ 2:00

Others

8×50 @ 2:00

2×100 @ 4:00

12×25 @ :45 8 EDLK

24×25 @ :30 T (every 4th 25 M-M)

1×300 @ 6:00 K (25 M/75 Recovery)

HVO: 10×25 @ :60 w/f MAX

Week of May 15

Week At A Glance

Monday – Clinic

Thursday – FS KTS

Friday – Sunday – Jenks Aloha Meet

Monday (PM)

Stroke Clinic – Butterfly

Tuesday (AM)

Strength and Conditioning

Tuesday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

Repeat twice:

8×50 @ :60 O=SS 200 RP E = Recovery

8×75 @ 1:30 O = SS 200 RP E = Recovery

1×150 @ 3:00 T

Technique: (Repeat twice)

1×50 @ :60 scull/DPS FL

1×50 @ :60 scull/DPS BK

1×100 @ 2:00 50 FL DPS/50 BK DPS

2×50 @ :60 FL MAX/BK DPS (reverse for #2)

1×50 @ :60 scull/DPS BR

1×50 @ :60 scull/DPS FS

1×100 @ 2:00 50 BR DPS/50 FS DPS

2×50 @ :60 BR MAX/FS DPS (reverse for #2)

4×50 @ :60 M-M IMO

6×25 @ :60 w/f HVO

1×300 P 5,7 x 50

Wednesday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

SPIII                                                                    AT

4×500 @ 7:30                                                    8×50 @ :60

5×200 @ 3:30 K                                                8×100 @ 1:45

8×150 @ 2:45

 

Quality Kick 8×50 @ 1:30 SS K MAX

24×50 @ :60 SS P

Thursday (AM)

Strength and Conditioning

Thursday (PM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

FS KTS

1×1000 K

1×200 Recovery

1×500 K

1×200 Recovery

1×200 K

1×200 Recovery

1×100 K

1×200 Recovery

1×50 K

1×200 Recovery

Friday (AM)

1×400 @ 6:00 SL w/4 EDLK

4×100 @ 1:30 IM NBBZ FS

1×400 @ 7:30 K Dx100

6×125@ 1:30 D 1- 4 H 5 – 6 (SPIII RP)

SPIII 11×150 @ 2:00

Others:

8×50 @ :60 O = SS 200 RP E = Recovery

4×100 @ 2:00 O = SS 200 RP E = Recovery

4×75 @ 3:00

Week of May 1

Week At A Glance:

Monday – Evening Clinic

Wednesday – Technique Focus

Friday (PM) – Sunday – EAT Meet

Monday (AM)

1×400 @ 6:00 SL w/SDLK

5×100 @ 1:50 K NB SS NF

12×50 @ :50 IM Switches

5×125 @ 1:30 FS

SPIII                                     Pacing

11×150 @ 2:00                   Distance                      Interval             Target

20×50 K                               50                                  :50                       RP

1-5 @ :55                             100                               1:40

6-15 @ :45                           150                               2:30

16-20 @ :55                         200                               3:20

250                               4:10

300                               5:00

350                               5:50

400                               6:40

800                             13:20

Tuesday (AM)

Elite Strength & Conditioning

Water

Tuesday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :30 FL P

20×25 @ :25 BK

RP: 20×25 @ :25/:30 (100 RP)

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

Skill: 24×25 @:30 w/f 8 EDLK

RP (100) 20×25 @ :25/:30

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

HVO: 12×25 @:45 w/f 20/5

Recovery 10×25 @ :40 (O=Scull/E=SC)

 

Wednesday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :25 BK

20×25 @ :30 BR

Lane 4 – Video

Lane 5 – Tech 20×25 @:30

Lane 6 – RP 20×25

Lane 7 – Tech 20×25

Repeat following:

1×200 @ 4:00 SS K MAX

1×100 @ 1:40 Tech

2×100 @ 2:00 SS K MAX

1×100 @ 1:40 Tech

4×50 @ :60 SS K MAX

1×100 @ 1:40 Tech

Thursday (AM)

Strength & Conditioning

Water

Thursday (PM)

16×25@ :25 SL w/SDLK

20×25 @ :30 K NB BP SS NF

20×25 @ :30 FL P

20×25 @ :25 BK

RP: 20×25 @ :25/:30 (100 RP)

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

Skill: 24×25 @:30 w/f 8 EDLK

RP (100) 20×25 @ :25/:30

Tech: x3

2×25 @ :30 Tech

2×25 @ :30 SC

4×25 @ :30 M-M

HVO: 12×25 @:45 w/f 20/5

Recovery 10×25 @ :40 (O=Scull/E=SC)

Friday (AM)

1×400 @ 6:00 SL w/SDLK

5×100 @ 1:50 K NB SS NF

12×50 @ :50 IM Switches

5×125 @ 1:30 FS

SPIII                                    Pacing

11×150 @ 2:00                   Distance                      Interval             Target

20×50 K                              50                                  :50                       RP

1-5 @ :55                           100                               1:40

6-15 @ :45                         150                               2:30

16-20 @ :55                       200                               3:20

250                               4:10

300                               5:00

350                               5:50

400                               6:40

800                             13:20

Week of April 17

This Week at a Glance:

Thursday SS KTS NO FS

Monday (PM)

Team Meeting

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

20×25 @ :30 100 RP

12×25 @ :40 (1xRS, 1x 12.5 RS/12.5 SC, 1x M-M)

15×100 @ 1:45 K NB BP (75 K/25 build swim)

Tuesday (AM)

Strength & Conditioning 40 minutes

12×50 @ 2:30 FAP

Tuesday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×125 @ 1:30

Technique (Repeat x3)

4×25 @ :40 RS

1×50 @ :50 K NP BP

2×50 @ :60 15 RS/35 swim

1×50 @ :60 M-M

40×50 @ :50 FS RP

Wednesday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×500 @ 11:00 (1×200 @ 3:00, 2×100 @ 1:30, 2×50 @ :60 Neg. Split) 1×100 @ 3:00 recovery swim focusing on technique

Thursday (AM)

Strength & Conditioning 40 minutes

12×50 @ 2:30 FAP

Thursday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

SS KTS (NO FS)

1×600 K

1×200 T

1×200 K

1×200 T

1×100 K

1×200 T

1×50 K

1×200 T

Friday (AM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

8×200 @ 5:00 FAP Record times (record HR #4 & #8)

Friday (PM)

1×400 @ 6:00 (200 BK, 100 BR, 100 FS)

30 x25 @ :25 w/f BP SC

4×200 @ 2:45 BK SL w/SDLK

12×50 @ :55 BR (1×3 up 3 dn/2x 2 up 2 dn/ 3 full stroke D 1 – 3)

HVO: 10×50 @ 1:10 30/20

5×125 @ 1:30

Techique:

1×50 @ :60 25 RS/25 DPS

1×50 @ :60 15 RS/35 DPS

1×100 @ 2:00 50 FL DPS/50 BK DPS

2×50 @ :60 25 MAX/25 DPS

1×100 @ 2:00 50 BK DPS/50 BR DPS

3×50 @ :60 25 MAX/25 DPS

4×50 @ :60 D 1 – 3, 4 M-M

14×125 @ 2:00 K NB BP (75 MAX K/25 DPS)

Saturday!