Week of May 30

Phase: Quality. We will continue endurance @ RP training, but we will include high quality swims as well in the afternoon.

 

Week of May 30

Monday               OFF

Tuesday, May 31, 2016

1×200 @ 3:30 IP

4×50 @ :55 K

2×200 @ RI:15/:20 RP

5×50 @ :50 RP

 

Repeat twice

 

1×150 @ 3:00 FS Breathe 5th

1×50 @ :45 SS MAX Effort

1×100 @ 2:00 FS Breathe 6th

2×50 @ :45 SS MAX Effort

1×50 @ :60 FS Breathe 7th

3×50 @ :45 SS MAX Effort

 

8×150 @ 3:00 K 50 MAX/50 DPK/50 MAX

 

Wednesday, June 1

 

1×200 @ 3:30 IP

4×50 @ :55 K

2×200 @ RI:15/:20 RP

5×50 @ :50 RP

 

1×50 @ :60 FS DPS/SS IP

1×50 @ :60 15 SS HVO/ 35 CH DPS

1×100 @ 2:00 50 FS DPS/SS IP

2×50 @ :60 25 SS MAX/ 25 CH DPS

1×150 @ 3:00 K

3×50 @ :60 35 SS MAX/15 CH DPS

1×200 @ RI :15/:20 SS SC

8×25 @ :45 M-M

 

Repeat 8 times

 

1×25 @ :40 K BP

1×25 @ :40 Scull

2×25 @ :35 SC

Thursday, June 2

 

1×200 @ 3:30 IP

4×50 @ :55 K

2×200 @ RI:15/:20 RP

5×50 @ :50 RP

 

BK & FS                                                                                 FL & BR

20×50 @ RI :20 200 RP                                                     40×25 @ RI :20  100 RP

 

10×75 @ 1:30 K Hold personal best 100 swim time

 

Friday, June 3

 

1×200 @ 3:30 IP

4×50 @ :55 K

2×200 @ RI:15/:20 RP

5×50 @ :50 RP

 

2×200 @ 5:00 MAX/ 1×150 @ 3:00 recovery

4×100 @ 2:30 MAX/ 1×150 @ 3:00 recovery

4×50 @ :45 MAX/ 1×150 @ 3:00 recovery

 

16×25 @ :45 MAX KICK

 

Saturday, June 4

TBD