Week of February 20

Week At A Glance

Wednesday Morning – NO PRACTICE

Thursday Morning – Optional

Friday – Sunday – OK Swimming Age Group Championship Meet

Monday (AM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

HVO: 6×25 @ 1:30 FAS

Repeat below 4x

4×25 @ :20 M

1×50 @ :50 MK

1×50 @ 1:30 200 RP (add up 4×50)

20×25 @ :30 T

10×75 @ 2:00 MK

Monday (PM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

HVO: 10 minutes AESC Relays

Elite                                                  SR A

16×150 @ 2:30 CI+2                      Repeat 4x

4×25 @ :20 M

1×50 @ :50 MK

1×50 @ 1:30 200 RP (add up 4×50)

Techique 4x

2×25 @ :40 scull

1×50 @ :55 K BP

2×25 @ :30 T

1×50 @ 1:30 M-M

Tuesday (AM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

HVO: 6×25 @ :45 w/f

8×50 @ :60 T/SC

4×100 @ 1:30 Negative split second 50

1×100 @ 2:00 T FS or BK

12×25 @ :30 T

3×200 @ 3:30 (1 = 100 T/100 B; 2 = 50 T/50 M; 3 = FAS)

HVO 6×25 @ :60 w/f 3-4/6-8

1×400 K

Tuesday (PM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

HVO: 10 Minutes AESC Relays

BR

2x4x50 @ 2:00 (1 = 4xPO/T; 2 = 3xPO/T; 3 = 2xPO/T; 4 = 1 PO/T)

Sprint Training (Repeat 2x)

1×50 @ :60 M-M

1×100 @ 2:00 T

1×25 @ :30 M-M

1×25 @ :60 T

2×25 @ :30 Max P

1×50 @ :60 T

1×25 @ :30 MK

1×25 @ :60 T w/f

1×25 @ :30 M w/f

1×25 @ :60 T w/f

1×25 @ :30 M w/f

1×25 @ :30 T w/f

16×25 @ :45 8EDLK

Techique 4x

2×25 @ :40 scull

1×50 @ :55 K BP

2×25 @ :30 T

1×50 @ 1:30 M-M

Wednesday (PM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

SP I                                             SP II

4×50 @ 3:00 FAS                   4×100 @ 5:00 FAS

4×150 @ 3:00 CI +4               4×150 @ 3:00 CI +4

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

 

Thursday (PM)

1×400 @ 6:00 SL w/SDLK

8×50 @ :55 K NB BP IMO

8×50 @ :50 SC/B

10×25 @ :30 RP

HVO: 6×25 @ 1:30 FAS

Sprint Training (Repeat 2x)

1×50 @ :60 M-M

1×100 @ 2:00 T

1×25 @ :30 M-M

1×25 @ :60 T

2×25 @ :30 Max P

1×50 @ :60 T

1×25 @ :30 MK

1×25 @ :60 T w/f

1×25 @ :30 M w/f

1×25 @ :60 T w/f

1×25 @ :30 M w/f

1×25 @ :30 T w/f

16×25 @ :45 8EDLK

Techique 4x

2×25 @ :40 scull

1×50 @ :55 K BP

2×25 @ :30 T

1×50 @ 1:30 M-M

 

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