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View Full Version : Stroke and IM Workouts - by Larissa Herold



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  1. Week #3 - 400 IM/500 Free Aerobic Phase - Start Jan 18th
  2. Week #4 - 400 IM/500 Free Aerobic Phase - Start Jan 25th
  3. Week #5 - 400 IM/500 Free Aerobic Phase - Start Feb 1st
  4. Week #6 - 200 IM/400IM Phase - Start Feb 8th
  5. Week #7 - 200 IM/400IM Phase - Start Feb 15th
  6. Week #8 - 200 IM/400IM Phase - Start Feb 22nd
  7. Week #9 - LEAP into your 200 IM/400IM Phase - Start Feb 29th
  8. Week #10 - REST into your 200 IM/400IM Phase - Start Mar 7th
  9. Week #11 - Start up the 100/200IM Phase - Start Mar 14th
  10. Week #12 - Start up the 100/200IM Phase - Start Mar 21st
  11. Week #13 - Start up the 100/200IM Phase - Start Mar 28th
  12. Week #14 - Keep up the 100/200IM Phase - Start April 4th
  13. Week #15 - Wrap up the 100/200IM Phase - Start April 11th
  14. Week #16 & 17 - Nine Taper Workouts for Greensboro
  15. Week #18 - Recovery before the next cycle (Start May 2nd)
  16. Week #19 (May 9th)- 13 weeks 'til taper starts for Portland
  17. Week #20 (May 16th)- 12 weeks 'til taper starts for Portland
  18. Week #20 (May 23rd)- 11 weeks 'til taper starts for Portland
  19. Week #22 (Start May 30th) - Cycle 1 / Week 1 of 5
  20. Week #23 (Start June 6th) - Cycle 1 / Week 2 of 5
  21. Week #24 (Start June 13th) - Cycle 1 / Week 3 of 5
  22. Week #25 (Start June 20th) - Cycle 1 / Week 4 of 5
  23. Week #26 (Start June 27th) - Cycle 1 / Week 5 of 5
  24. Week #27 (Start July 4th) - Cycle 2 / Week 1 of 5
  25. Week #28 (Start July 11th) - Cycle 2 / Week 2 of 5
  26. Week #29 (Start July 18th) - Cycle 2 / Week 3 of 5
  27. Week #30 (Start July 25th) - Cycle 2 / Week 4 of 5
  28. Week #31 (Start August 1st) - Cycle 2 / Week 5 of 5
  29. Weeks #32 & 33 - Start Aug 8th & 15th - Portland Taper Time
  30. Week #34 - R&R (Start August 22nd)
  31. Week #35 - SCM Training Kick-Off (Start Aug 29th)
  32. Week #36 - Cycle 1 / Week 2 (Start Sep 5th)
  33. Week #37 - Cycle 1 / Week 3 (Start Sep 12th)
  34. Week #38 - Cycle 1 / Week 4 (Start Sep 19th)
  35. Week #39 - Cycle 2 / Week 1 (Start Sep 26th)
  36. Week #40 - Cycle 2 / Week 2 (Start Sep Oct 3rd)
  37. Week #41 - Cycle 2 / Week 3 (Start Oct 10th)
  38. Week #42 - Cycle 2 / Week 4 (Start Oct 17th)
  39. Week #43 - Cycle 3 / Week 1 (Start Oct 24th)
  40. Week #44 - Cycle 3 / Week 2 (Start Halloween)
  41. Week #44 - Cycle 3 / Week 3 (Start Nov 7th)
  42. Week #45 - Cycle 3 / Week 4 (Start Nov 14th)
  43. Weeks #47 & 48 = 8 TAPER TIME WORKOUTS (Nov 21st to Dec 4th)
  44. Week #49 - Ready for Holiday Training? (Start Dec 5th)
  45. Week #50 - Holiday Training Appetizers (Start Dec 12th)
  46. Weeks #51 & 52 - So long and thanks for all the SDKs!
  47. Week 2 January 8-15 Stroke and IM Andrew Le Vasseur
  48. Week 3 January 15-21, 2017 Stroke and IM
  49. Week 4 January 22-28, 2017 Stroke and IM
  50. Week 5 Jan 29-Feb 4, 2017 Stroke and IM
  51. Week 6 Feb 5-11, 2017 Stroke and IM
  52. Week 7 Feb 12-18, 2017 Stroke and IM
  53. Terminology for Dryland and Drills
  54. Week 8 Feb 19-25, 2017 Stroke and IM
  55. Week 9 Feb 26-Mar 4, 2017 Stroke and IM
  56. Week 11 Mar 12-18, 2017 Stroke and IM
  57. Week 10 Mar 5-11, 2017 Stroke and IM
  58. Week 12 Mar 19-25 2017 Stroke and IM
  59. Week 13 Mar 26-April1 2017 Stroke and IM
  60. Week 14 April 2-8 2017 Stroke and IM
  61. Week 15 April 9-15 2017 Stroke and IM
  62. Week 16 April 16-22 2017 Stroke and IM
  63. Week 17 April 23-29, 2017 Stroke and IM
  64. Week 18 April 30-May 6, 2017 Stroke and IM
  65. Week 19 May 7-13, 2017 Stroke and IM
  66. Week 20 May 14-20, 2017 Stroke and IM
  67. Training Plan to 2017 LCM Nationals
  68. Week 21 May 21-27, 2017 Stroke and IM
  69. Week 22 May 28-June 3, 2017 Stroke and IM
  70. Week 23 June 4-10, 2017 Stroke and IM
  71. Week 24 June 11-17, 2017 Stroke and IM
  72. Week 25 June 18-24, 2017 Stroke and IM
  73. Week 26 June 25-July 1, 2017 Stroke and IM
  74. Week 27 July 2-8, 2017 Stroke and IM
  75. Week 28 July 9-15, 2017 Stroke and IM
  76. Week 29 July 16-22, 2017 Stroke and IM
  77. Week 30 July 23-29, 2017 Stroke and IM
  78. Week 31 July 30-August 5, 2017 Stroke and IM
  79. Week 32 August 6-12, 2017 Stroke and IM
  80. SCM training plan to COLO State SCM Championship
  81. Week 33 August 13-19, 2017 Stroke and IM
  82. Week 34 August 20-26, 2017 Stroke and IM
  83. Week 35 August 27-Sept 2, 2017 Stroke and IM
  84. Week 36 September 3-9, 2017 Stroke and IM
  85. Week 37 September 10-16, 2017 Stroke and IM
  86. Week 38 September 17-23, 2017 Stroke and IM
  87. Week 39 September 24-30, 2017 Stroke and IM
  88. Week 40 October 1-7, 2017 Stroke and IM
  89. Week 41 October 8-14, 2017 Stroke and IM
  90. Week 42 October 15-21, 2017 Stroke and IM
  91. Week 43 October 22-28, 2017 Stroke and IM
  92. Week 44 October 29-November 4, 2017 Stroke and IM
  93. Week 45 November 5-11, 2017 Stroke and IM
  94. Week 46 November 12-18, 2017 Stroke and IM
  95. Week 47 November 19-25, 2017 Stroke and IM
  96. Week 48 November 26-December 2, 2017 Taper Stroke and IM
  97. Week 49 Dec 3-9, 2017 Taper Stroke IM USRPT Aerobic base
  98. Week 50 Dec 10-16, 2017 Taper Stroke IM USRPT Aerobic base
  99. Week 51 Dec 17-23, 2017 Taper Stroke IM USRPT Aerobic base
  100. Week 52 Dec 24-31, 2017 Taper Stroke IM USRPT Aerobic base
  101. Let's get started!
  102. Week 1
  103. Week 2, January 8-14
  104. Week three January 15-21
  105. Week 4 , January 22-28
  106. Week 5, January 29- February 4
  107. Week 6, February 5-11
  108. Week 7, Feb. 12-18
  109. Week 8, February 19-25
  110. Week 9, Feb. 26- March 4
  111. Week 10, March 5-11
  112. Week 11, March 12-18 ( 8 Weeks until spring Nationals)
  113. Week 12, March 19-25 Seven weeks until Nationals
  114. Week 13 Are your workout times improving?
  115. Week 14, April 2-8 6 Weeks until Nationals
  116. Week 15, April 9-15 5 Weeks until Nationals
  117. Week 16, 4 Weeks until Nationals !!
  118. Week 17 April 23-29 18 days until Nationals
  119. Week 18 , April 30- May 6 11 days until Nationals
  120. Week 18 Week of Nationals!
  121. Week 19 Get ready for Pan Am's
  122. Week 21 , May 21-27
  123. Week 22, May 28- June 3 Long Course !
  124. Week 23, June 4-10
  125. Week 24 June 11-17
  126. Week 25, June 18-24
  127. Week 26, June 25- July 1
  128. Week 27, July 2-8
  129. week 28, July 9-15
  130. Week 29, July 16-22
  131. Week 30, July 23-29
  132. Week 31, July 30- Aug. 5
  133. Week 32, August 6-12
  134. Week 33, Aug. 13-19
  135. Week 34, August 20-26
  136. Week 35, Aug. 27- Sept. 2
  137. Week 36, Sept. 3-9
  138. Week 37, Sept. 10-16, 2018
  139. Week 38, Sept. 17-23
  140. Week 39, September 24-30
  141. Week 40, Oct. 1-7, 2018
  142. Week 41, October 8-14
  143. Week 42, October 15-21
  144. Week 43, October 22-28
  145. Week 44, October 29- Nov. 4
  146. Week 45, November 5-11
  147. Week 46, November 12-18
  148. Week 47, November 19-25
  149. week 49 Dec.3-9
  150. Week 50, December 10-16, 2018
  151. Week 51, December 17-23, 2018
  152. Week 52, 2018, Dec. 24-30th
  153. Week #1, Dec. 31-Jan. 6
  154. Week 2, Jan. 7-13, 2019
  155. Week 3, Jan. 14-20, 2019
  156. Week 4, Jan. 21-27
  157. Week 5, Jan. 28- Feb. 3, 2019
  158. Week 7, Feb. 11-17
  159. Week 8, Feb. 18-24,2019
  160. Week 9, Feb. 25-March 9, 2019
  161. Week 10, March 4-10, 2019
  162. Week 11, March 11-17, 2019
  163. Week 12, March 18-24, 2019
  164. Week 13, March 25-31, 2019
  165. Week 14, April 1-7, 2019
  166. Week 15, April 8-14, 2019
  167. Week 16, April 15-21
  168. Week 17, April 22-28, 2019
  169. Week 18, April 29- May5, 2019
  170. Week 19, May 6-12, 2019
  171. Week 20, May 13-19, 2019
  172. Week 21, May 20-26, 2019
  173. Week 22, May 27-June 2, 2019
  174. Week 23, June 3-9, 2019
  175. Week 24, June 10-16, 2019
  176. Week 25, June 17-23, 2019
  177. Week 26, June 24-30, 2019
  178. Week 27, July 1-7,2019
  179. Week 28, July 8-14,2019
  180. Week 29, July 15-21,2019
  181. Week 30, July 22-28,2019
  182. Week 31, July 29-Aug. 4, 2019
  183. Week 32, Aug. 4-11,2019
  184. Week 33, Aug. 12-18, 2019
  185. Week 34, August 19-25
  186. Week 35, Aug. 26- Sept. 1, 2019
  187. Week 36, Sept. 2- 8, 2019
  188. Week 37, September 9-15, 2019
  189. Week 38, September 16-22, 2019
  190. week 39, Sept. 23-29, 2019
  191. Week 40, Sept. 30- Oct. 6, 2019
  192. Week 41, Oct. 7-13, 2019
  193. Week 42, October 14-20,2019
  194. Week 43, October 21-27, 2019
  195. Week 44, Oct. 28- Nov. 3, 2019
  196. Week 45, Nov. 4-10, 2019
  197. Week 46, Nov. 11-17,2019
  198. Week 47, Nov. 18-24, 2019
  199. Week 48, Nov. 25-Dec.1, 2019
  200. Week 49, Dec.2-8, 2019
  201. Week 50, Dec. 9-15, 2019
  202. Week 51, December 16-22, 2019
  203. Week 52, Dec. 23-29, 2019
  204. Larissa - Introduction
  205. Terminology - Larissa
  206. Week #2 Jan 6 - 10, 2020
  207. Week #3 January 13-17, 2020
  208. Week #4-January 20-24, 2020
  209. Week #5- January 27-31 2020
  210. Week #6- February 3-7, 2020
  211. Week #7- Feb 10-14, 2020
  212. Week #8- February 17-21, 2020
  213. Week #9 - February 24-28, 2020
  214. Week #10- March 2-6,2020
  215. Week #11- 3/9/20-3/13/20
  216. Week #12- 3/16/20-3/20/20
  217. USMS Week #13 3/23/20-03/27/20
  218. Week #14- 03/30/20-04/03/20
  219. Week #15- 4/6/20-4/10/20
  220. Week #16- 04/13/20-04/17/20
  221. Week #17-04/20/20-04/24/20
  222. Week #19-05/04/20-05/08/20
  223. Week #18- 04/27/20-05/01/20
  224. Week #20- 05/11/20-05/15/20
  225. Week #21- 05/18/20--05/22/20
  226. Week #22 -05/25/20-05/29/20
  227. Week #23 (6/1/20-6/5/20)
  228. Week #24- 6/11/20-6/15/20