Week of June 13

Week of June 13, 2016

 

Monday, June 13 AM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

Race Pace: 20×50 @ RI:20 200RP

Quality Kick: 10×50 @ 1:30 Max effort SS

Short Rest IM

4×50 @ :55 FL             300 IM (100 FL, 100 BK, 100 BR) @ 4:45

4×50 @ :55 BK             300 IM (150 BK, 150 BR) @ 4:45

4×50 @ :60 BR             300 IM (150 BK, 150 BR) @ 4:45

4×50 @ :55 FS             300 IM (150 BR, 150 FS) @ 4:45

 

Monday, June 13 PM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

30×50 @ RI:20 RP

 

Tuesday, June 14 AM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

SP1                                                SP2                                                         SP3

5×50 @ 3:00                                  8×50 @ RI:20 RP                   10×50 @ RI:20 RP

1×300 @6:30 SK                           1×300 @ 6:30 SK                   1×200 @ 4:30 SK

5×100 @ 6:00                                5×200 @ 3:00                         10×100 @ 1:30 RP

1×300 @ 6:30 SK                          1×300 @ 6:30 SK                   1×200 @ 4:30 SK

2×400 @ RI:30

Tuesday, June 14 PM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

4×50 @1:30 2nd 50 of 100RP

1X50 @1:30 25 Max/25 DPS

3×50 @1:30 2nd 50 of 100RP

2×50@ 1:30 25 max/25 DPS

2×50 @1:30 2nd 50 of 100RP

3×50 @1:30 25 max/25 DPS

1×50 @1:30 2nd 50 of 100RP

 

Wednesday, June 15 PM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

Speed Pull @1:45

4×50     40m. Max Speed/10 DPS

4×50     30m. Max Speed/20 DPS

4×50   20m. Max Speed/30 DPS

4×50   10m. Max Speed/40 DPS

 

Thursday, June 16 AM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

SP1                                                SP2                                                         SP3

5×50 @ 3:00                                  8×50 @ RI:20 RP                   10×50 @ RI:20 RP

1×300 @6:30 SK                           1×300 @ 6:30 SK                   1×200 @ 4:30 SK

5×100 @ 6:00                                5×200 @ 3:00                         10×100 @ 1:30 RP

1×300 @ 6:30 SK                          1×300 @ 6:30 SK                   1×200 @ 4:30 SK

2×400 @ RI:30

 

Thursday, June 16 PM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

1500 Kick for time

 

Friday, June 17 AM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

Double Distance                                      IM 3X

1×100 @1:30 1:15                                 1×50 @ :50 FL 200IM RP

1×200 @3:00 2:30                                 1×100@1:40 FL/BK

1×300 @4:30 3:45                                 1×150@2:30 FL/BK/BR

1×400 @6:00 5:00                                 1×200@3:20 IM

1×500 @7:30 6:15                                                 4×50 @:60 200IM RP

1×600 @9:00 7:30

1×800 @12:00 10:30

 

Friday, June 17 PM

1×200 @ 3:30 IP

4×50 @:60 FL

1x2oo @3:30 BK

1×200 @4:30 BR K

4×50 @ RI:20 SS

6×50 @:60 20HVO/30DPS FAS

30×50 @ RI:20 RP