Week of January 9

Monday January 9th AM

1×400 @6:00 SL W/SDLK BK

1×400 @6:30 IM ALT 25 BC/25MAX

4×125 @2:10 K

30×25 @:30 1: Tech; 1: RP; 1: M-M

HVO: 6×25 @ :45 w/F

Quality kick repeated twice

1×200 @4:00 SSK M

1×100@1:30 SL w/8 SDLK

2×100 @2:00 SSK M

1×100 @1:30 SL w/8 SDLK

4×50 @:60 SSK M

1×100 @1:30 SL w/8 SDLK

1×600 P 4,5,6 by 75

 

Monday PM

Stoke clinic

 

Tuesday January 10th AM

Strength and conditioning

2×400 @6:00 SL w/M8 SDLK

30×25 @:30 (1= T, 2= RP, 3= M-M)

4×125@2:10 K

1×400 @6:30 IM ALT SC/M

HVO 6×25 @ :45 w/F

 

Tuesday January 10 PM

1×400 @6:00 SL w/8 SDLK

30×25 @;30 T, RP, M-M

4×125 @2:10 K

1×400 @6:30 IM ALT SC/M

HVO: 6×25 @:45 w/F

Repeat 4 times CI pace

6×100 @1:30

1×400 @6:00

Stroke

6×50 @:50

6×100 @1:45

6×200 @3:30

20×25 @:45 underwaters SDLK w/F

 

Wednesday January 11th PM

1×400 @6:00 SL w/ 8 SDLK

30×25 @:30 T, RP, M-M

4×125 @2:10 K

1×400 @6:30 IM ALT SC/M

HVO: 6×25 @:45 w/F

SP1

4×50 @2:00 FAS

5×150 @3:00 FAP CI +4

2×50 @5:00 FAS

SP2

4×100 @4:00 FAS

6×150 @3:00 FAP CI +4

6×50 @2:00 FAS

SP3

5×500 Broken

1×200 @3;00 FAS

1×100 @1:30 FAP

1×100 @1:30 FAP

1×50 @:60 FAP

1×50 @ :60 FAP

1×150@ 3:00 Between RNDs of the broken 500

 

Thursday January 12th AM1x400 @6:00 SL w/8 SDLK

30×25 @:30 T, RP, M-M

4×125 @2:10 K

1×400 @6:30 IM SC/M

6×25 @:45 w/F

8×50 FAS @4:00

 

Thursday January 12th PM

1×400 @6:00 SL w/8 SDLK

30×25 @:30 T, RP, M-M

4×125@2:10 K

1×400 @6:30 IM SC/M

HVO 6×25 @:45 w/F

CI Retest 15×100 @1:30

Technique 30×25 @:30

SSK TS 1×600

 

Friday January 13th AM

1×400 @6:00 SL w/8 SDLK

30×25 @:30 T, RP, M-M

4×125@2:10 K

1×400 @6:30 IM SC/M

1×200 @3:00FL fins opt.

7×100 @1:40 FL-BK

1×400 @6:00 BK

5×100 @1:40 BK-BR

1×600 @9:00 BR

3×100 @1:40 BR-FS

 

Friday January 13th PM

1×400 @6:00 SL w/8 SDLK

30×25 @:30 T, RP, M-M

4×125@2:10 K

1×400 @6:30 IM SC/M

Repeat 3 times

1×50 @:60 M-M

1×100 @2:00 TECH CI+4

1×25 @:30 M-M

1×25 @:60 Tech RP+1 2×25 @:45 MP

1×50 @:60 TECH RP+ 1

2×25 @:30 MK

1×50 @:60 TECH RP+1

4×25 @:45 15/10

1×600 @9:00 FS P

6×100 @1:30

1×400 @6:00 FS P

4×100 @1:20

1×200 @3:00 FS P

 

Saturday January 14th AM

1×400 @6:00 SL w/8 SDLK

30×25 @:30 T, RP, M-M

4×125@2:10 K

1×400 @6:30 IM SC/M

HVO: 6×25 @ :45 w/F

FS/BK Repeat 4 times CI Pace

6×100 @1:30

1×400 @6:00

STROKE

6×50 @:50

6×100 @1:45

6×200@3:30

Quality kick

16×25 @:60 MK

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