Week of November 16

You will never rise to the level of your competition only to the level of your effort.

You must be increasingly mentally present in practice as the standard is elevated.

Monday, November 16

1×300 @ 4:30 BK BP

1×200 @ RI :15/:20 WS BP w/SC

12×25 @ :40 10 yards under water SDLK

1×200 @ RI :15/:20 WS BP w/SC

 

Skill: Finish Phase

 

20×25 @ :40            FP w/SC

20×25 @ :40            200 RP  FP w/SC no fail

20×25 @ :40            FP w/SC

20×25 @ :40            100 RP FP w/SC no fail

 

Tuesday, November 16 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

8×25   @ :40 SS FP w/SC

3×100 @ +0 K NB w/10 yards under water SDLK

8×25 @ :40 SS FP w/SC

 

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                    6×50 @ RI:20                    16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK                1×200 K @ 4:15 SK            1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                    1×200 FAS                          10×100@ 1:30 500 RP

1×200 K @ 4:30 SK                1×200 K @ 4:15 SK            1×200 @ 4:00

2×100 @ 4:00 FAS                 4×100 @ 3:00 FAS

 

Tuesday, November 16 (EVENING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

1×200 @ RI :15/:20 Long Axis (LA) FP w/SC

4×75 @ 1:40  MAX EFFORT KICK

8×25 @ :40 Short Axis (SA)  FP w/SC

 

Speed

 

8×50 @ 2:30 FAS

2×100 @ 4:00 FAS

 

30×25 @ :40 (10x FP w/SC; 10x RPw/SC; 10x FP w/SC)

 

Wednesday, November 18 (MORNING)

 

1×300 @ 4:30 SC

1×200 @ RI :15/:20 IM FP w/SC

6×50 @ :60 NB w/ 10 yards under water SDLK

1×200 @ RI :15/:20 IM FP w/SC @ RP

 

SPEED

 

4×25 @ :45              O=15/10  E=10/15

4×25                          FAS

4×25 @ :45              O=15/10  E=10/15

2×50 @ 2:00           FAS 20/30

4×25 @ :45              O=15/10  E=10/15

1×50                          FAS GOAL 1st 50 of Goal 100

 

12×25 @ :40 12.5 under water SDLK

 

Thursday, November 19 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

8×25   @ :40 SS FP w/SC

3×100 @ +0 K NB w/10 yards under water SDLK

8×25 @ :40 SS FP w/SC

 

 

Sprint I                                    Sprint II                                   Sprint III

4×50 @ 2:00 FAS                 6×50 @ RI:20           16×75 @ RI :20 500 RP

1×200 K @ 4:30 SK             1×200 K @ 4:15 SK   1×200 K @ 4:00 SK

2×75 @ 3:00 FAS                 1×200 FAS                  10×100@ 1:30 500 RP

1×200 K @ 4:30 SK             1×200 K @ 4:15 SK    1×200 @ 4:00

2×100 @ 4:00 FAS                  4×100 @ 3:00 FAS

 

Friday, November 20 (MORNING)

 

1×300 @ RI :15/:20 IM FP w/SC (3×25 FL; 75 BK; 3×25 BR; 75 FS)

1×200 @ 3:00

4×75 @ +0 K NB w/10 yards under water SDLK

8×20 @ :40 HVO

 

SPRINT III                                IMers

1×100 @ 2:00 FAS                  5×50 @ :60 FL

10×50 @ RI:20                        5×100 @ 1:30 BK

6×75   @ RI :20                       5×100 @ 1:40 BR

10×50 @ RI :20                       5×200 @ 2:45 FS

REST :60

1×100 FAP

 

 

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