You can train them three times per day (I trained them twice, reached that 200 point cap, and then sent them out for a third hour of training in that exp-only training thing). The once weekly stuff is the 18 hour missions.

I had two level 1 missions, a level 5 mission, a level 10 mission, and a level 15 mission. I sent my level 9 squad on the level 10 mission, figuring they were close enough.