Week of June 6

Monday, June 6: 72nd Anniversary of Invasion of Normandy.

Monday, June 6

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

HVO: 6×50 @ FAS 15/35

Quality Kick

1×200 @ 4:00 MAX SS K (MSSK)

1×100 @ 1:45 Tech swim IP

2×100 @ 2:00 MSSK

1×100 @ 1:45 Tech swim MP

4×50 @ :60 MSSK

1×100 @ 1:45 Tech swim FP

Race Pace

20×50 @ RI :20 200 RP

Recovery

1×400 K

5×100 @ 1:30 FL

5×100 @ 1:30 BK

5×100 @ 1:30 FL

 

Monday, June 6 (PM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

HVO: 6×25 MP Turns

1×1500 K for time

Technique

10×50 @ :60

 

Tuesday, June 7 (AM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

 

SP I                                         SPII                                         SPIII

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

1×300 @ 6:00 SK                 1×300 @ 6:00 SK                 1×200 @ 4:00 SK

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

1×300 @ 6:00 SK                 1×300 @ 6:00 SK                 2×400 @ RI :30

 

Repeat 8 times (IMO by RND)

2×50 @ :55 K BP

1×50 @ :50 Tech

2×50 @ :60 M-M

 

Tuesday, June 7 (PM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

 

16×50 @ :60 FLK (4xeach side)

 

20×50 @ RI :20 SS NO FS

 

Strength and Conditioning for Senior+

 

Wednesday, June 8 (AM)

OFF

 

Wednesday, June 8 (PM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

Double Distance

Group I Group II
Distance Interval Target Time Distance Interval Target Time
50 :50 :38 50 :40 :38
100 1:40 1:16 100 1:30 1:15
150 2:30 1:54 150 2:20 1:51
200 3:20 2:32 200 3:10 2:26
250 4:10 3:10 250 4:00 3:00
300 5:00 3:48 300 4:50 3:33
350 5:50 4:26 350 5:40 4:05
400 6:40 5:04 400 6:30 4:36
800 13:20 10:08 X X X

 

Strength and Conditioning

 

Thursday, June 9 (AM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

SP I                                         SPII                                         SPIII

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

1×300 @ 6:00 SK                 1×300 @ 6:00 SK                 1×200 @ 4:00 SK

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

1×300 @ 6:00 SK                 1×300 @ 6:00 SK                 2×400 @ RI :30

 

1×1500 K for time

1×1000 K for time

 

Thursday, June 9 (PM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

 

HVO: 6×50 @ COACH 20/30 FAS

IM

32×50 @ :50

 

Friday, June 10 (AM)

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

Group I: IM (REPEAT THREE TIMES) Group II: FS Double Up Distance
Distance Interval Target Time Distance Interval Target Time
50 FL :50 200 IM RP FL 50 :40 :38
100 FL/BK 1:40 200 IM RP FL/BK 100 1:30 1:15
150 FL/BK/BR 2:30 200 IM RP FL/BK/BR 150 2:20 1:51
200 3:20 200 IM RP FS 200 3:10 2:26
4X50 :50 200 IM RP 250 4:00 3:00
300 4:50 3:33
350 5:40 4:05
400 6:30 4:36
X X X

 

ENDURANCE KICK

 

1X600 @ 12:00 SSK

1X200 @ 3:00 BK HSR

1X400 @ 8:00 SSK

1X200 @ 3:00 BK HSR

1X200 @ 4:00 SSK

1X200 @ 3:00 BK HSR

1X100 @ 4:00 SSK

 

FRIDAY, JUNE 10 (PM)

 

1×200 @ 3:30 FP

4×50 @ :60 IMO SC

2×200 @ 4:00 K

4×50 @ :60 15 HVO/35 DPS

5×50 @ RI :20 100 RP

 

PULL

24×50 @ @ :60 (Alt. 8 Form Stroke & 8 FS

Hold times and SC

 

Advertisements