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Thread: 2016-2017 Competitive workouts (Roswell, GA)

  1. #1
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    2016-2017 Competitive workouts (Roswell, GA)

    These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon. (Not all of the swimmers do this same practice.)

    Come join us! Contact aaron@swimatlanta.com or (770) 992-7946

    If you feel you're not in the shape that you once were, come anyway -- we were all in that same boat too -- you'll catch up! (Most of our swimmers only swim to stay in shape and they do not compete at all.)

    The practices are primarily 60 minutes. Sometimes you'll see a shorter practice because we got in late or got out early. Occasionally you'll see a longer practice.

    The general philosophy is mixed training of energy systems with usually one USRPT-inspired set each week.

    These practices are intended to be geared for performance in 50s, 100s, and 200s; they may or may not lend themselves to decent 400/500s, 800/1000s, or 1500/1650s.

    Some examples of common acronyms that will be used:
    • KDS: Kick drill swim
    • 300 IM KDS: 4 times through in IM order (25 kick, 25 drill, 25 swim)
    • 1000 SKIPS: 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
    • 1000 SKIDS: 200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim
    • IMO by round: The stroke for first round of a set should be fly, second round should be back, etc
    • RIM or RIMO: Reverse IM or Reverse IM order
    • FRIM: IM except replace the fly with free
    • UW: underwater
    • BC4: Breathe every 4
    • CH: Choice
    • AFAFAP: As far as fast as possible
    • AFAP: As far as possible
    • [Square brackets] - These are notes on my own performance. For example, [:28] means I was holding :28.



    Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.

    Each post usually consists of five practices for one week; the post is usually updated with the daily practice as the week progresses.
    Last edited by hurrgtsa; January 3rd, 2017 at 02:48 PM.

  2. #2
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    300 swim
    300 RIM drill/swim/build
    200 IM K
    200 25 drill/25 build


    600 pull, neg split 8:00
    6x100 desc 1-3, 4-6 1:25
    6x50 kick 1:00
    400 pull, neg split 5:15
    4x100 desc 1-4 1:20
    4x50 kick 1:00
    200 pull, neg split 2:40
    2x100 desc 1-2 1:15
    2x50 kick 1:00


    100 wd

    Total:
    4100y
    60 min


    TUES
    400 swim
    300 IM KDS
    200 25 UW, 25 build
    4x25 kick :35

    1x200 IM 3:10
    100 K Fly 2:00
    2x200 IM 3:05
    100 K Back 2:00
    3x200 IM 3:00
    100 K Br 2:00
    4x200 IM 2:55
    100 K Fr 2:00

    50 free race [:26 high]

    100 swim

    Total:
    3550y
    60 min


    WED
    1000 SKIPS

    4x with fins
    ...200 stroke kick IMO by round 2:50 (fly k on back instead of br)
    ...3x100 IM 1:25 (fly k during br)

    Easy 50

    3x50 Kick 1:15, Desc 1-3 [#3: 41]
    :30 extra
    3x50 Free 1:15, Desc 1-3 [:32, :28, :25]

    150 swim

    Total:
    3500 yards
    60 min

    THURS
    6x100 Odd: 1:25, Even: 1:30
    4x50 IMO Kick 1:00
    4x50 Scull/Build :60

    All 25's at 100 race pace
    12x25 :35 (Fly or other non-free stroke)
    200 choice ez/drill 3:30
    10x25 :30
    200 choice ez/drill 3:30
    8x25 :30 (Bk or other non-free stroke)
    200 choice ez/drill 3:30
    6x25 :25
    200 choice ez/drill 3:30
    4x25 :20

    100 wd

    Total:
    2500 yards
    60 min

    FRI
    400 swim
    200 kick
    4x50 :35 pace :50
    4x25 BC, 5-breath rest
    4x25 v-sprint (#1 easy, #2 12.5 fast, #3 last 12.5 fast, #4 fast) :30

    100 CH all-out [:57]

    3x200 (100 swim, 100 kick) 3:20
    3x100 (BC 3, 4, 5, 6) 1:30
    3x200 (50 swim, 100 kick, 50 swim) 3:15

    Broken 100 CH (50, 10 sec rest, 50) - faster than the 100 from earlier [:56]

    3x100 (25 uw, 25 drill, 25 uw, 25 drill) 1:50

    Broken 100 CH (25, 10 sec rest, 50, 5 sec rest, 25) - also faster than the 100 from earlier [:56]

    100 wd

    Total:
    3200 y
    60 min
    Last edited by hurrgtsa; August 12th, 2016 at 02:11 PM.

  3. #3
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 FRIM
    4x75 CH Scull/Drill/Build
    6x50 with fins :60 (odd: over/under; even: kick with board)

    5x (stroke and intervals for each round listed below)
    100 (25 str, 75 fr)
    100 (50 str, 50 fr)
    100 (75 str, 25 fr)
    100 (100 str)
    Round #1: str=fly on 1:30
    Round #2: str=bk on 1:25
    Round #3: str=br, KICK on 2:00
    Round #4: str=bk on 1:25
    Round #5: str=fr on 1:15 (or 1:20)

    400 CH kick with fins no board (8 uw fly off each wall; 200 bk + 200 fly on back)

    100 swim

    Total:
    3500 y
    60 min

    TUES
    1000 swim

    3x50 Kick on side :60
    3x50 Catchup drill :50
    3x50 DPS :50
    3x50 SWOLF :60

    4x25 :30 half UW, half easy
    4x25 :30 (half all-out, half easy)
    4x25 :30 (half easy, half all-out)
    4x25 :30 (all-out)

    10x50 :60 (hold 200 pace) [:28]

    400 pull (no paddles) [4:43]

    200 easy kick

    100 swim

    Total:
    3200y
    60 min

    WED
    4x (#1: Free, #2: Bk, #3: Br, #4: Fly drill)
    ...200 swim
    ...50 kick

    300 kick 6:00
    8x50 kick :60
    50 easy swim :60
    200 kick 4:00
    6x50 kick :55
    50 easy swim :60
    100 kick 2:00
    4x50 kick :50

    100 swim

    Total:
    2700y
    50 min

    THURS
    500 swim (75 free, 50 back)
    4x75 1:25 (25 kick on side, 25 6 kicks + a pull, 25 DPS)
    8x25 kick :30

    12x50 (twice through :60, :55, :50, :45, :40, :35)

    300 pull (no paddles) 4:00
    300 back 4:30
    400 pull (paddles) 5:00
    2x150 back 2:15
    500 pull (no paddles) 6:15
    3x100 back 1:30

    100 wd

    FRI
    [DNS: sick]
    1000 choice warmup

    5x IMO by round (last round CH stroke)
    2x50 smooth stroke :50
    100 fastish stroke (Fly: 1:30, Back: 1:30, Br: 1:40, Fr: 1:20, Last round 1:40)
    100 K Str 1:55
    200 IM 2:55

    100 IM race

    100 swim
    Last edited by hurrgtsa; August 29th, 2016 at 07:02 PM.

  4. #4
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    [DNS: sick]

    300 swim
    100 kick
    6x100 1:45 (25 drill, 25 swim)

    4x
    ...300 4:40 (100 swim, 100 kick, 100 swim)
    ...200 3:20 (50 swim, 100 kick, 50 swim)
    ...100 2:00 (100 kick)

    100 swim

    Total:
    3500y
    60 min

    TUES
    4x
    ...200 swim
    ...50 K

    [Sick: did Bk as Bk K with fins, Br as fly K with fins and K as K with no fins]

    4x50 Bk :45
    2x100 Br 1:45
    2x100 K 2:00
    200 Bk 3:00 2:40
    4x50 Br :50
    4x50 K 1:00
    2x100 Bk 1:30
    200 Br 3:40
    8x25 K :30

    100 swim

    Total:
    2900y
    <60 min

    WED
    [DNS: sick]

    THURS
    [DNS: sick]

    FRI
    [DNS: sick]
    Last edited by hurrgtsa; August 30th, 2016 at 08:24 PM.

  5. #5
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 swim
    400 IM KSDS
    8x25 :30 (#1: easy/fast, #2: fast/easy, #3: fast, #4: easy)


    3x
    ...3x150 pull 2:00 (#1: pace, #2: neg split, #3: descend by 50s)

    3x
    ...3x150 kick with fins 2:15 (#1: 100 free, 50 fly; #2: 50 free, 50 fly, 50 free; #3: 50 fly, 100 free)
    OR
    ...3x150 2:15 (#1: 100 free, 50 fly; #2: 50 free, 50 fly, 50 free; #3: 50 fly, 100 free)

    100 swim

    Total:
    3800y
    60 min

    TUES
    200 swim
    6x100 1:25
    200 kick

    100 kick for time [1:33]

    4x100 IM 1:30
    4x125 IM 2:00 (#1: 50 fly, #2: 50 bk, etc)
    4x150 IM 2:15 (#1: 75 fly, #2 75 bk, etc)
    4x200 IM 3:00 (#1: 125 fly, #2: 125 bk, etc)

    [hurt: 150s and 200s as kick with fins]

    100 swim

    Total:
    3500y
    60 min

    WED
    500 swim (75 free, 50 back)
    200 kick
    6x50 with fins :60 (Odds: under/over, evens: scull)

    3x
    ...4x25 :30
    Round 1: 3 drill, 1 race
    Round 2: 2 drill, 2 race
    Round 3: 1 drill, 3 race

    3x
    ...4x50 1:05
    Round 1: 3 kick/drill, 1 race
    Round 2: 2 kick/drill, 2 race
    Round 3: 1 kick/drill, 3 race

    2x
    ...200 K 4:00
    ...4x50 K :60 (Odd: easy, Even: fast) [:46, :46, :46, :45]

    100 swim

    Total:
    2800y
    60 min

    THURS
    1000 SKIDS

    2x
    ...8x25 K :30 fast
    ...2x100 1:40 BC 4

    4x300 4:00 (#1: 300 Fr, #2: 200 Fr/100 Bk; #3: 100 Fr/200 Bk; #4: 300 Bk)

    300 K

    100 swim

    Total:
    3400y
    60 min


    FRI
    300 swim
    4x75 KDS 1:20
    4x50 Drill/build on :50
    8x25 :30 (odd:; even: 12.5 fast fly K UW, 12.5 easy)

    4x300 4:00 pull
    #1: low stroke count, steady
    #2: 50 easy, 25 hard
    #3: 25 easy, 50 hard
    #4: descend by 100

    4x
    ...75 Kick 1:20
    ...75 Fl/Ba/Br 1:10
    ...100 Free 1:40 (Descend 1-4) [1:05, 1:04, 1:02, 1:00]

    100 wd

    Total:
    3300y
    60 min
    Last edited by hurrgtsa; September 2nd, 2016 at 02:14 PM.

  6. #6
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Off - Labor Day

    TUES

    [Injured shoulder: all kick]

    600 kick (4x{100 free, 50 str} IMO)
    4x50 build kick :60, IMO

    4x (RIMO by round)
    ...8x25 fast K with fins :30
    ...200 easy stroke kick 4:00

    4x50 :60 (with fins: 10 fast kicks off each wall then easy)

    100 easy kick

    Total:
    60 min
    2700y


    WED

    [Injured shoulder: all kick]

    300 free/back kick
    200 IM kick
    8x25 UW kick with fins :35 (odd: fly, even: free)

    4x
    ...200 IM Kick 4:00
    ...8x25 K :30 (IMO by round)

    100 easy

    Total:
    50 min
    2500y

    THURS

    [Injured shoulder: all kick]

    300 kick (free/br by 25)
    300 kick (free/bk by 25)
    300 kick (free/fly by 25)

    1000 K backstroke (4 fly kick off each wall)

    4x (with fins; Round #1: Bk, Round #2: Free, Round #3: Fly, Round #4: Free)
    ...50 K :55 (25 easy, 25 fast)
    ...50 K :55 (12.5 easy, 37.5 fast)
    ...50 K :55 (50 fast)

    100 easy

    Total:
    2600y
    60 min

    FRI

    [Injured shoulder: all kick]

    3x250 CH K (:20-:30 sec rest)

    12x50 K :55
    :30 sec extra rest
    600 Fly K with fins
    :30 sec rest
    6x50 K :55
    :30 sec extra rest
    300 Fly K with fins on back

    25 easy

    4x
    ...vertical kick :60
    ...25 sprint kick :45
    ...25 easy kick :45

    25 easy

    50 K for time [:41]

    100 easy

    Total:
    3150y
    60 min
    Last edited by hurrgtsa; September 9th, 2016 at 03:53 PM.

  7. #7
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    Re: 2016-2017 Competitive workouts (Roswell, GA)


    MON

    [Injured shoulder: all kick]

    300 RIM K
    6x50 with fins :55 (25 fly rotate K drill, 25 fly on back)
    200 K


    4x50 K fast 1:30
    100 K 2:00
    4x50 K fast 1:30
    200 K 4:00
    4x50 K fast 1:30
    300 K 6:00
    4x50 K fast 1:30
    400 K 8:00

    100 easy

    Total:
    2700y
    70 min

    The main set is from Richard Quick's Auburn kick set at https://www.youtube.com/watch?v=7BTnXuKGz8Q)

    TUES

    [Regular practice: DNS, "injured shoulder" kick practice below ]

    400 FRIM
    300 KDS
    4x50 Drill/Build :60
    4x25 Kick :30

    3x
    ...12x25 :30 fast
    ...200 easy 3:00

    200 CH Kick

    8x25 :25 fast

    100 easy

    Total:
    3000y
    60 min

    [Injured shoulder: all kick]

    300 RIM Kick
    200 UW Kick (25 fly, 25 free)
    100 IM Kick

    3x
    ...12x25 :30 fast kick with fins
    ...100 easy kick no fins 3:00

    200 Br Kick

    8x25 :25 kick (no fins, touch and go if it comes to that)

    100 easy

    Total:
    2300 y
    60 min

    WED
    [Injured shoulder: all kick]

    200 Kick (Free/fly by 50)
    200 Kick (Free/bk by 50)
    200 Kick (Free/br by 50)
    8x25 UW Kick :10 SR (2 Fly, 2 Free)

    4x75 K 1:30 (50 easy, 25 hard)

    1000 Fly K on back with fins

    4x75 K 1:30 (25 easy, 50 hard)

    6x50 easy swim :60 (Odd: back, even: free)

    Total:
    2700y
    60 min

    THUR
    [Injured shoulder: almost all kick]

    300 RIM Kick
    200 RIM Kick
    100 RIM Kick
    8x25 RIMO Kick :35

    24x50 Kick :55

    6x100 with Fins 1:30 (Odds: Bk kick, Evens: Bk swim)

    100 easy

    Total:
    2700y
    60 min

    FRI
    [Injured shoulder: almost all kick]

    400 kick (50 free, 50 str IMO)
    6x50 with fins :15 SR (Odd: under/over; Even: 6 kicks/pull)
    8x25 :35 IMO (10y fast, 5y easy, 10y fast)

    4x
    ...2x50 K all out 1:30 [:38, :39; :39, :39; :41, :41; :40, :39]
    ...100 Br K easy 3:00

    5 min vertical kick [just wrists out]

    6x100 easy with fins 1:30 (Odd: Backstroke, Even: 50 free/25 bk kick/25 free)

    Total:
    2550y
    60 min
    Last edited by hurrgtsa; September 16th, 2016 at 04:23 PM.

  8. #8
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    4x100 1:30 (50 Free, 50 Back)
    300 K with fins (75 fly on bk, 75 bk, 75 fly on bk, 75 bk)
    4x100 1:30 (Odd: Free, Even: Back)
    200 IM K

    10x100 K 1:50

    8x100 1:30 (Odd: 25 drill, 25 swim; Even: 50 free, 50 back)

    100 K for time [1:27]

    100 easy

    Total:
    3300y
    60 min

    TUES
    300 Free
    300 KDS by 25
    150 Kick
    4x25 Build :30

    2x
    ...4x50 drill/swim 1:15
    ...4x75 1:20 (odd: 80%, even 90%)
    ...50 easy 1:00
    ...2x100 1:30 (odd: 90%, even 100%)

    4x25 :30 all out

    25 k :30
    50 k :60
    75 k 1:30
    100 k 2:00

    50 easy

    Total:
    2800y
    60 min

    WED
    400 swim
    4x100 50 K/50 Swim 1:40
    2x75 Pull 1:10
    2x50 Drill/swim 1:00

    3x
    ...200 (100 K, 100 swim) 3:30
    ...4x50 :55, Desc 1-4
    ...100 (50 K, 50 swim) 1:40
    ...4x25 :30 race pace

    150 swim

    Total:
    3000y
    60 min

    THURS

    [DNS]

    FRI
    400 swim
    300 IM KDS
    200 KS by 50
    4x25 build :25

    2x
    ...3x200 CH 3:30 (50 swim, 100 kick, 50 swim)
    ...3x100 1:20 Desc 1-3

    2x
    ...4x25 K :35
    ...4x50 Swim 200 pace :55
    ...50 easy :60

    50 easy

    Total:
    3550y
    60 min
    Last edited by hurrgtsa; September 23rd, 2016 at 02:17 PM.

  9. #9
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    200 Free
    4x50 K :60 (Odd: no board, Evens: board)
    200 Stroke
    4x50 K :60 (Odd: no board, Evens: board)
    200 Free

    3x (Rounds 1 & 3: swim, Round 2: pull, no paddles)
    ...300 4:00
    ...2x150 2:00
    ...3x100 1:20

    200 Kick for time [3:29]

    100 easy

    Total:
    4000y
    60 min

    TUES
    4x100 1:20
    4x75 KDS 1:20 IMO
    4x50 CH Drill :60
    4x25 CH Build :25

    4x (Strokes by Round: #1: Bk, #2: Fly, #3: Br, #4: Fly)
    ...100 Str K 2:00
    ...2x50 Drill :60
    ...4x25 Str :30 (#1 & 2: 12.5 all out, 12.5 easy; #3 & 4: 25 all out)
    ...200 Free easy 3:00

    4x with fins
    ...25 UW Fl K :20
    ...25 Fr K fast :45

    25 race [:11]

    125 easy

    Total:
    3350y
    60 min

    WED
    500 swim (75 free, 50 back)
    200 kick
    6x50 :60 (odd: scull/drill, even: scull/build)

    4x
    ...25 Kick :30
    ...50 Kick :55
    ...75 Kick 1:20
    ...100 Easy 1:30
    ...100 1:10
    ...75 :55
    ...50 :40
    ...25 :20

    200 Pull DPS (no paddles)
    200 Easy kick with fins
    200 Broken (50-10 SR-100-10 SR-50) [2:28 - :20]

    100 easy

    Total:
    3700y
    60 min

    THUR
    4x (continuous)
    ...100 Free
    ...50 Stroke (RIMO by round)
    ...100 (Odds: IM drill, Evens: IM kick)

    3x
    ...250 Pull 3:20 (BC 4/3 by 50s)
    ...100 IM 1:40 (cruise)
    ...75 Bk 1:15 (Build by 25)
    ...75 Br 1:25 Fast

    50 for time [:26]

    10x50 K :55
    :50 extra rest
    10x50 K :55 (2 Br then IM order 2x)

    50 for time [:26]

    100 easy

    Total:
    3700y
    60+ min

    FRI
    400 Swim
    300 IM KDS
    200 KD by 50
    100 Build each 25

    100 IM 1:30
    200 IM 3:00
    300 IM 4:30
    400 IM 6:00

    3x (with fins)
    ...4x25 UW :30
    ...8x50 :45 Fast [Round 1 :29-:30, Round 2 :28-:29, Round 3 :28-:29, :27 on last]
    ...Extra :60 rest

    100 Easy

    Total:
    3600y
    60 min
    Last edited by hurrgtsa; September 30th, 2016 at 01:40 PM.

  10. #10
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Test set, General conditioning

    400 Swim
    100 Kick
    8x50 :60 (25 drill, 25 swim) RIMO
    4x25 V-sprint :30

    10x100 1:30 Best average [:08, :06, :05, :04, :05, :05, :05, :05, :05, :06]

    2x
    ...100 Bk K 2:00
    ...3x100 Bk 1:30 Desc 1-3
    ...100 Free easy 1:30

    300 Kick, Desc by 100s

    100 easy

    Total:
    3400y
    60 min

    TUES
    Sprint, General conditioning

    300 Swim
    200 Kick
    6x50 :55 (Odd: 25 UW/25 Build; 25 Drill/25 Build)
    8x25 K :35

    3x100 2:15 all out, for time [:57, :58, :60]

    3x
    ...100 Fly 1:40 (or Fl drill/swim)
    ...2x50 Bk :50 (Desc 1-2)
    ...4x25 Br K :30
    ...300 IM 4:40

    100 easy

    Total:
    3200 y
    60 min

    WED
    Recovery, kick

    2x200 2:45
    2x100 1:20
    4x50 K 1:00
    200 RIM (Drill/build by 25)

    4 minute kick (:20 sec hard, :10 sec easy)

    3x (Rounds 2 & 3 with fins)
    ...50 K on side :60
    ...50 K with arms crossed, rotation drill 1:10
    ...50 6K/1Pull Drill (with arm hanging) :60
    ...50 6K/1Pull Drill :60
    ...50 6K/3Pull Drill :60
    ...50 Swim DPS :60

    8x25 K :30
    4x50 K :55
    2x100 K 1:50

    100 easy

    Total:
    2600y
    <60 min

    THURS
    USRPT sprint

    200 swim
    50 K
    200 IM drill
    50 K
    4x50 Build :50
    50 K
    200 swim
    50 K

    16x25 :30 100 race pace [:12-:13]
    100 Easy K 3:00
    8x50 :55 200 race pace [:29]
    100 Easy K 3:00
    :60 extra
    12x25 :30 100 race pace [:12-:13]
    100 Easy K 3:00
    6x50 :50 200 race pace [:29-:31]
    100 Easy K 3:00

    500 pull with Finis paddles BC3/4/3/4/3 by 100

    100 easy

    Total:
    3400y
    70 min

    FRI
    Aerobic conditioning (EN1/2), Kick

    600 Swim
    100 Kick
    6x50 :55 (Odd: Drill/build; Even: UW/build)

    3x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10

    3x (with fins)
    ...200 K 3:00
    ...4x50 :60 (12 fast UW K then Fly K on back; easy 25)

    100 easy

    Total:
    3800y
    60 min
    Last edited by hurrgtsa; October 7th, 2016 at 01:55 PM.

  11. #11
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Aerobic conditioning

    400 FRIM
    4x100 1:40 (50 Swim, 50 Kick)
    4x50 :55 (25 Drill, 25 Kick)

    100 Pull 1:20
    1x100 80% 1:20
    200 Pull 2:40
    2x100 Desc 1-2 1:20
    300 Pull 4:00
    3x100 Desc 1-3 1:20
    400 Pull 5:20
    4x100 Desc 1-4 1:20
    500 Pull 6:40
    5x100 Desc 1-5 1:20

    100 easy

    Total:
    4100y
    60 min

    TUES
    Kicking, 200 race specific

    250 Swim
    3x (all on :10 sec rest)
    ...100 Kick/swim by 25
    ...75 Drill progression
    ...50 DPS/Perfect stroke
    ...25 Build

    2x50 K Hard :60 [:45-:46]
    2x50 Easy :60
    3x50 K Hard :60 [:46-:47]
    2x50 Easy :60
    4x50 K Hard :60 [:46-47]
    2x50 Easy :60
    5x50 K Hard :60 [:45-:48]
    2x50 Easy :60

    5x200
    #1: Steady pace 2:45
    #2: Negative split 2:45
    #3: Desc by 50 (build by 50) 2:45
    :60 extra rest
    #4: Broken 200 as (100, :15 rest, 50, :10 rest, 50) 3:30 [2:30 - :25]
    #5: Build first 100, into 50 sprint K, into 50 whatever is left

    50 race [:27]

    150 easy

    Total:
    3300y
    60 min

    WED
    Extended practice, recovery

    200 Swim
    300 Kick/Swim by 50
    8x50 Drill/Build :50

    6x200 2:50 pull with paddles, BC 3/5 by 100

    20x50 :50 (1-4 Drill, 5-8 Back, 9-12 Drill, 13-16 Easy, 17-20 Fast on :45)

    4x
    ...25 :35
    ...50 :35
    ...75 1:10
    ...100 1:10

    6x75 1:10 with fins (50 UW K, 25 fast)

    100 easy

    Total:
    90 min
    4800y

    THURS
    race-pace

    400 Swim
    300 IM KDS
    4x50 :60 (25 UW, 25 easy)
    4x25 :30 (12.5 hard, 12.5 easy)

    16x25 :30 at 100 race pace [#1-14 :13, #15 :14, #16 :13]
    Extra :30 rest
    4x25 :25 try to match race pace
    Extra :60 rest
    4x25 :20 best effort

    4x (all with fins; #1: Fly, #2: Bk,#3 & 4: Free)
    ...125 Kick 1:55
    ...75 Swim 1:05

    [DNS last set, pressed for time... Did 300 kick on back alt. fly/bk by 50)

    50 for time [:26]

    150 Easy

    Total:
    2600y
    60 min
    [2100 y, 40 min]

    FRI
    500 swim (3 free, 2 back)
    300 IM KDS
    4x50 Drill/Build :55

    2x
    ...2x250 3:00
    ...100 Br K 1:30
    ...4x125 1:30 [Did 100 Back on #3 in 2nd round]
    ...100 Br K 1:30

    3x300 K with fins 4:30 (#1: 150 Fly w/board, 150 Fly on back, #2: Free, #3: Bk)

    100 Easy

    Total:
    4400y
    70 min
    Last edited by hurrgtsa; October 14th, 2016 at 04:23 PM.

  12. #12
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    Dec 2014
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    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON: Aerobic, IM

    300 Swim
    200 Kick
    5x100 1:25 (75 free, 25 choice)

    4x
    ...50 Fly (Round #1: :60, #2: 55, #3: :50, #4: :45)
    ...100 Back (Round #1: 1:40, #2: 1:35, #3: 1:30, #4: 1:25)
    ...200 Free, Descend by round (Round #1: 2:40, #2: 2:35, #3: 2:30, #4: 2:25)

    3x (with fins)
    ...200 IM 2:45
    ...2x50 Fly :60

    2x
    ...25 swim 80%
    ...8 pull-ups
    ...25 swim 80%
    ...25 yard lunges
    ...25 yard kick
    ...10 get-outs

    100 ez

    Total:
    60+ minutes
    3500y

    TUES: Race pace (200)

    4x200 2:45
    100 Kick 2:00
    4x25 :35 (Odd: UW K; Even: 1/2 UW, 1/2 fast)

    8x50 :60 holding 200 pace (6 bk, 2 fr)
    100 K 2:30
    8x50 :60 holding 200 pace (4 bk, 4 fr)
    2x50 K 1:15
    8x50 :60 holding 200 pace (2 bk, 6 fr)
    4x25 K :40
    8x50 :60 holding 200 pace (8 fr)
    [:35 for bk, :29 for fr]

    500 pull with paddles [5:39]

    100 easy

    Total:
    3500y
    60+ min

    WED: aerobic endurance, 200 race-specific

    1000 SKIPS

    2x
    ...100 1:15
    ...200 2:30
    ...300 3:45

    200 Race 4:00 [2:11]
    100 Easy 2:30
    200 Broken (100, :15 SR, 100) [2:25 - :15 = 2:10]
    100 Easy 2:30
    200 Broken (100, :10 SR, 50, :5 SR 50) [2:24 - :15 = 2:09]
    100 Easy 2:30
    200 Race with fins + paddles [1:58]

    100 Easy

    Total:
    3400y
    60 min

    THURS: endurance kick, sprint

    500 swim
    200 kick
    6x50 :60 (odd: scull/build, even: drill/build)

    3x100 Kick 2:00 (moderate)
    300 Kick 5:45 (effort)
    2x100 Kick 2:00 (moderate)
    200 Kick 3:50 (effort)
    1x100 Kick 2:00 (moderate)
    100 Kick (effort)

    5x
    ...25 UW AFAFAP then easy :45
    ...25 sprint :45 [:13 with Finis ultra drag suit]

    100 Kick for time [1:29]

    100 easy

    Total:
    2850 y
    <60 min

    FRI: Aerobic endurance

    300 Swim
    100 Kick
    4x75 IM Rotation :10 rest (25 fly,bk,br; 25 bk,br,fr; etc)
    6x50 :50, :45, :40 (2x)

    3x
    ...3x150 (Intervals below)
    ...200 Easy 4:00
    Round 1: 1:45, 1:45, 1:45
    Round 2: 1:45, 1:50, 1:45
    Round 3: 1:50, 1:45, 1:50

    300 K

    50 Fly for time [:29]

    100 easy

    Total:
    3400y
    60 min
    Last edited by hurrgtsa; October 21st, 2016 at 01:57 PM.

  13. #13
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    Join Date
    Dec 2014
    Posts
    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON: USRPT (100 and 200 pace)
    400 FRIM
    100 Kick
    200 Pull
    100 Kick
    4x50 Build :60

    2x
    ...16x25 :30 (100 race pace) [1st round: :13-:14; 2nd round: 6 free :13-:14, 6 back :17, 4 fly :15]
    ...50 easy 2:00
    ...8x50 :55 (200 race pace [1st round: :29-:30; 2nd round: 4 free: :29-:30, 2 back, 2 fly :35]
    ...50 easy 2:00

    400 kick with fins (100 bk, 100 side, 100 bk, 100 superman)

    100 easy

    Total:
    3300 y
    60+ minutes

    TUES: Kick
    400 swim
    300 IM KDS
    200 Drill/swim by 25
    100 Build each 25

    2x (all with fins)
    ...4x50 Drill :55
    ...75 K 1:00
    ...50 K :45
    ...75 K 1:00
    ...25 Sprint :30
    ...25 Fly K :30
    ...2x25 Sprint :30

    2x
    ...400 Free 5:00 (3/4/3/5) [4:55]
    ...3x100 Back 1:30

    With fins and Finis ultra drag suit
    75 K 1:00
    50 K :45
    75 K 1:00
    25 Sprint :30
    25 Fly K :30
    2x25 Sprint :30

    100 Kick for time with fins [1:05]

    100 easy

    Total:
    3900y
    60+ min

    WED: IM aerobic; sprint
    400 Swim
    100 Kick
    4x250 IM (#1: with 100 Fly Drill/swim on 3:50; #2: with 100 Bk on 3:45; #3 with 100 Br on 3:40; #4 with 100 Fr)

    4x125 Fast 2:30 [1:19, 1:18, 1:19, 1:19]

    3x
    ...2x50 Fly :50
    ...400 7:00 (100 Bk, 100 Br, 100 Br K, 100 Fr) [#3 did Br as Br-pull-with-fly-K and Br K as Bk K]

    100 easy

    Total:
    3600y
    60 min

    THURS: Sprint; aerobic endurance
    300 Swim
    200 Kick
    6x50 Drill/Build :60
    8x25 :35 (Odd: Kick, Even: Scull)

    4x
    ...25 (12.5 fast, 12.5 easy) :25
    ...25 Fast, BC :20 [:13]
    ...50 Easy :55

    10x200 Pull 2:30
    #1-3: Even pace
    #4-6: Negative split
    #7-8: Even pace with paddles
    #9-10: Negative split with paddles

    4x
    ...25 Easy :30
    ...25 Sprint :30 [:12, :13, :12, :12]

    50 Kick for time [:38]

    100 Easy

    Total:
    65 min
    3750y

    FRI: IM aerobic; sprint resistance
    10x100 (Odd: Free 1:20, Even: Back 1:30)

    4x (Round 1: Fly, Round 2: Free, Round 3: Br/Bk, Round 4: IM)
    ...4x25 :25
    ...2x50 :50
    ...1x100 1:40
    200 Kick 4:00

    3x (with Finis ultimate drag suit)
    ...4x25 :30 sprint
    ...50 easy 1:30

    4x25 :30 (with fins, paddles, and Speedo parachute)

    100 easy

    Total:
    3650y
    65 min
    Last edited by hurrgtsa; October 28th, 2016 at 04:03 PM.

  14. #14
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    Dec 2014
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    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON: Test set; aerobic

    400 Swim
    300 IM KDS
    4x50 :60 (Down: UW kick, Back: swim)
    4x25 V-Sprint :30

    10x100 1:30 Best average (:04, :04, :04, :04, :05, :05, :05, :05, :06, :05)

    300 Kick 6:00
    300 Swim 4:00 BC 3/5/3/7 by 75
    200 Kick 4:00
    200 Swim 2:40 BC by 50
    100 Kick 2:00
    100 Swim 1:20 BC by 25

    100 Easy

    Total:
    3300y
    60 min

    TUES: Aerobic endurance; aerobic + kick

    200 Swim
    50 Kick
    4x50 Drill
    50 Kick
    200 Swim
    50 Kick
    4x50 Build
    50 Kick

    2x
    ...4x100 1:10 [:07-:10]
    ...100 K Easy 3:00
    2x100 1:10 [:06, :07]

    3x250 3:20 with fins
    #1: 200 Free, 50 Bk
    #2: 100 Fr, 50 Bk, 100 Fr
    #3: 50 Bk, 200 Fr
    250 K 4:00 with fins

    100 IM for time [1:05]

    300 easy K with fins

    100 easy

    Total:
    3500y
    60 min

    WED: USRPT 100 & 200 race pace

    6x100 2x(1:30, 1:25, 1:20)
    8x25 :30 (Odd: 1/2 UW K, 1/2 easy; Even: Build)
    200 Kick

    2x
    ...10x25 :30 (100 pace) [15 on :13, 1 on :12, 4 on :14]
    ...5x50 :55 (200 pace [:31, 5 on :30; :31, :30, 4 on :29]
    ...100 easy 2:30
    10x25 Kick :35 [:20]

    500 Pull DPS

    50 Easy

    Total:
    3000y
    60 min

    THURS: IM

    400 FRIM
    4x75 Kick/Scull/Drill by 25 :10 SR
    4x75 IM rotation :10 SR

    3x
    ...200 Stroke (IMO by round) 3:40 (100 Swim, 100 Kick)
    ...3x100 Free, Desc 1->3 (1st round: 1:25, 2nd round: 1:20, 3rd round: 1:15) [1:07, 1:06, 1:05; 1:06, 1:05, 1:05; 1:05, ?, ?]

    200 Free 3:30 (100 Kick, 100 Swim)
    3x100 1:45 Build by 25 (#1: Fly, #2: Bk, #3: Br)
    200 Kick

    50 for time with Finis ultimate drag suit [:30]

    150 easy

    Total:
    3400y
    60 min

    FRI: Meet prep, recovery

    400 Swim
    300 IM KDS
    200 Drill down, kick back
    100 Build each 25

    10x50 :50 from middle of pool (Odd: Free, Even: 12.5 Fly, 25 Bk, 12.5 Br)

    100 IM Race [1:06]

    4x50 1:20 from blocks (15 fast, 35 easy)

    4x250 Pull with paddles 3:15

    200 Easy

    Total:
    3000y
    60 min
    Last edited by hurrgtsa; November 4th, 2016 at 01:46 PM.

  15. #15
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    Dec 2014
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    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON: Kick; aerobic endurance

    1000 SKIDS

    500 Kick (75 Hard, 50 Easy)

    2x
    ...1x300 3:45
    ...2x150 1:55
    ...3x100 1:15

    50 Easy
    50 Race [:27]
    50 Easy
    50 Kick for time [:40]

    300 Bk pull (no paddles)

    100 Easy

    Total:
    60 min
    3900y

    TUES:100 race pace, aerobic

    400 FRIM
    200 Kick
    4x75 :15 SR (25 kick, 25 drill, 25 build) IMO
    100 easy

    2x
    ...4x50 Kick :60
    ...8x25 :30 Free [:13]
    ...8x25 :30 Stroke [8 Fly :15-:14; 4 Back :16-:17, 4 Br :19]
    ...:30 extra rest
    (Round #1: Stroke is 1st stroke; Round #2: 4 for #2 stroke then 4 for #3 stroke)

    50 Easy

    8x150 Pull 2:15 (Odd: Easy, Even: Hard)
    #1-2: No paddles
    #3-4: Finis paddles
    #5-6: Strokemaker paddles
    #7-8: Strokemaker paddles with Finis Ultimate Drag suit

    4x50 2:00 (25 sprint BC-0, 25 kick) [:12]

    100 Easy

    Total:
    3750 yards
    75 min

    WED: 200 Race pace; IM aerobic

    500 swim
    3x100 Kick 2:00
    8x25 :30 (Drill, UW, Build, Fast x 2)

    10x50 :55 200 Pace [:29]

    2x
    ...100 Fly 1:40
    ...100 IM 1:30
    ...100 Bk 1:30
    ...100 IM 1:30
    ...100 Br 1:50
    ...100 IM 1:30

    4x50 Fly :45 (with fins)
    2x100 Bk 1:30 (with fins)
    200 Br K 4:00 (no fins)
    :60 extra time to get gear
    200 Free with fins and paddles [1:58]

    100 Easy

    Total:
    3600y
    60+ min

    THURS:Pull, aerobic

    400 Swim
    200 Kick
    400 RIM

    3x300 :20 SR
    #1: 50 Kick, 25 Kick with easy arms
    #2: 50 Drill, 25 DPS
    #3: BC 3/4/3/5/3/6 by 50

    50 race [:27]

    3x
    ...400 Pull with paddles, DPS 5:15
    ...6x50 Pull, hard :50 [mostly :29]

    50 easy
    50 race [:28]

    150 easy

    Total:
    4300y
    60+ min

    FRI: Meet prep, recovery

    400 Swim
    300 IM KDS
    200 Kick
    100 Build each 25

    2x
    ...2x50 Free :55 (CH drill down, catchup back)
    ...2x50 Stroke :55 (CH drill down, swim back)

    100 race [:57]

    3x (from middle of pool)
    ...4x25 :30 (build into turn, kick UW back)
    ...4x50 :55 (work turns)
    Round 1: Free, Round 2: Stroke, Round 3: IM transitions

    200 steady pull [2:20]

    200 easy

    Total:
    2800y
    50 min
    Last edited by hurrgtsa; November 11th, 2016 at 01:46 PM.

  16. #16
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    Dec 2014
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    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Off

    TUES
    IM, aerobic

    400 Swim
    200 Kick
    6x50 Drill :50
    4x25 :30 (15 fast, 10 easy)

    3x200 IM 3:00
    4x100 Pull (all pull with paddles) 1:20
    2x200 IM 2:55
    4x100 Pull 1:15
    1x200 IM 2:50
    4x100 Pull 1:10

    50 easy

    50 race [:27]

    100 easy

    Total:
    60 min
    3600y

    WED
    Aerobic endurance, Kick

    500 Swim
    8x50 :60 (25 UW kick, 25 drill)
    4x25 :30 fast

    10x100 1:15 [:08-:10, :06 on last]

    2x
    ...200 Kick 4:00
    ...3x50 Kick Hard 1:20
    ...50 easy :60
    200 Fly K on back

    50 race [:27]

    100 easy

    Total:
    3150y
    60 min

    THURS
    Race pace, aerobic

    2x
    ...100 Fr 1:20
    ...100 Bk 1:30
    ...100 IM 1:40 (drill)
    200 Kick
    4x50 Build :15 SR

    20x25 :30 100 Pace. If you miss 2 in a row, rest extra :60
    [:12, 8x:13, :14 (miss), :14 (miss), extra :60 rest, :12, :13, :14 (miss), 5x:13]

    1000 Pull with paddles

    6x50 :60 with fins & paddles, 100 pace [:26, :26, :25, :25, :24, :24]

    100 easy
    100 Kick for time [1:31]

    100 easy

    Total:
    3100y
    60 min

    FRI
    Anaerobic, sprint; IM aerobic; Fast kick

    400 FRIM
    300 Scull/Drill/Swim by 25
    4x50 :55 Build (8 kicks each wall or double pullout)
    4x25 IMO :30 fast

    3x100 2:00 fast [:57, :58, 1:01]
    50 Easy 1:30
    3x50 1:30 fast [:27, :28, :27]

    5x200 3:00 (#1: 100 Fly/Back, #2: Back/Br, #3: Br/Fr, #4: Fr/Fl, #5: IM)
    [#4 as Fly drill]

    2x (with fins; 1st round Bk, 2nd round Fr)
    ...25 K :25
    ...50 K :50
    ...75 K 1:00
    ...100 K 1:20

    100 easy

    Total:
    3100y
    60 min
    Last edited by hurrgtsa; November 18th, 2016 at 01:59 PM.

  17. #17
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    Dec 2014
    Posts
    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    200 Kick
    8x25 (Odd: UW on :15 SR; Even: 1 breath on 5 breath rest)
    4x50 quarters :50 (#1: 1st 12.5 fast, #2: 2nd 12.5 fast, etc)

    4x100 1:10
    100 Easy K 3:00
    3x100 1:10
    100 Easy K 3:00
    2x100 1:10
    100 Easy K 3:00
    1x100 1:10

    300 4:00, Descend by 100
    2x150 2:00, 1 easy, 1 fast
    3x100 1:20, Descend 1-3

    500 K with fins (200 Bk, 200 Fly on back, 100 Bk)

    4x50 (25 all out, 25 easy) 1:30 [:12, :11, :12, :11]

    100 easy

    Total:
    70 min
    4000y

    TUES
    4x
    ...200 (#1: swim, #2: IM drill, #3: drill/swim by 25, #4: build each 50)
    ...50 K

    3x
    ...8x50, 200 pace (Round #1 on :60, #2 on :55, #3 on :50) [:29 on rounds 1 & 2; :29-:30 on round 3]
    ...1x50 Easy :60
    ...3x50 Drill/swim :60

    500 Pull with paddles [5:22]

    50 easy

    4x50 (25 fast fly, 25 easy) 1:30 [:13, :14, :13, :13]

    50 K for time [:38]

    100 easy

    Total:
    3700y
    70 min

    WED
    300 Swim
    200 Kick
    4x75 KDS

    4x
    ...100 Free 1:20
    ...75 Str-Fr-Str by 25 1:15
    ...50 Str fast :60
    ...25 Str fast :30

    8x75 K 1:15 [Only made the interval on first 3]
    #1: Fast, medium, fast
    #2: Medium, fast, medium
    #3: Easy, medium, fast
    #4: Fast (then back through again)

    100 easy

    3x50 :60 (25 all out, 25 easy) [:12, :13, :13]

    50 Race [:26]

    100 easy

    Total:
    2800y
    60 min

    THURS
    Off

    FRI
    6x100 (Odd: Free 1:20, Even: Back 1:30)
    8x50 :60 IMO (Odd: Kick, Even: Drill/build)

    2x
    ...12x25 :30 100 race pace [:12, :13->]
    ...4x25 :30 Kick fast [:22]
    ...100 Easy 4:30

    6x200 all with paddles, #1-5 pull, #6 with fins
    #1: pace 2:40
    #2: build each 50 2:40
    #3: desc by 50 2:40
    #4: neg split 2:40 + extra :60 for equipment change
    #5: pace with Finis Ultimate drag suit 2:40 + extra :60 for equipment change
    #6: for time with fins + paddles [1:52]

    400 Easy bk kick with fins

    8x25 (12.5 fast, 12.5 easy)

    100 easy

    Total:
    80 min
    3900y
    Last edited by hurrgtsa; November 30th, 2016 at 09:00 AM.

  18. #18
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    Dec 2014
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    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    Taper begins mid-week. Next week will be 2nd (and final) week of taper.

    MON
    400 swim
    300 IM KDS
    200 Kick
    4x25 :30 (#1: 1/3 fast, #2, 2nd 1/3 fast, #3, 3rd 1/3, #4 25 fast)

    2x (all on :10 SR)
    ...2x50 Fly (Odd: 25 UW, 25 Drill; Even: 25 2 strokes down, 1 up, 25 drill)
    ...1x50 (25 Bk, 25 Br)
    ...2x50 Free (Odd: 25 UW, 25 Drill; Even: 25 BC5; 25 drill)

    6x150 2:30 (take extra :60 after #4)
    With fins and paddles
    Odd: 100 at goal time; 50 easy [:50, :51, :51]
    Even: 50 at goal time; 100 easy [:24, :25, :24]

    50 easy

    4x25 Kick :35 (Odd: easy, Even: fast) [:19, :20]

    2x200 Pull, no paddles 2:40 BC 3/5/3/7 by 50

    100 with fins + paddles at 100 goal time [:50]

    150 easy

    Total
    3200y
    60 min

    TUES
    3x200 2:40
    200 Kick
    8x25 :30 IMO (Odd: Drill, Even: Build)

    10x50, 200 pace
    #1-3 :60 [:29, :29, :28]
    #4-7 :55 :[29, :29, :29]
    #8-10 :50 [:30, :30, :31, :30]
    Rest til next top
    400 Easy kick (100 Fly, 200 Fr, 100 Fly) 9:00
    16x25, 100 pace
    #1-12 :30 [8 @ :13, 4 @ :14]
    Extra :60 rest
    #13-16 :25 [:12, :13, :13, :14]
    400 Pull with agility paddles, DPS

    4x25 Fly :30 [:13, :14, :14, :15]

    4x50 1:15 (12.5 fast, 12.5 easy, 25 drill)

    150 easy

    Total:
    3150y
    60+ min

    WED
    400 FRIM
    6x100 1:20



    3x
    ...100 Easy Kick 2:00

    ...2x50 Drill :60

    ...100 Desc by round 1:20 [:08, :05, :03]


    10x50 @ 200 pace
    6 on 1:30, 1 on 1:20, 1 on 1:10, 1 on 1:00, 1 on :50 [9@:28, 1@:29]

    200 Pull DPS 2:40

    4x50 Fly easy (25 BC2, 25 BC1) :60

    4x50 1:00 12.5 fast, 12.5 easy, 25 drill

    100 easy

    Total:
    3100y
    60+ min


    THURS
    1000 SKIDS

    3x
    ...100 Easy kick 2:10
    ...100 Fast 2:50. Broken as 25, :10 rest, 50, :5 rest, 25 [:55, :54, :55]

    6x50 :60 (25 UW kick (breathing as needed), 5 breath rest, 25 breathe control (as needed))
    Extra :30 rest
    6x50 (Twice through :60, :55, :50, Descending 1->3 to 200 pace) [:32, :31, :29, :32, :30, :28]

    300 Swim BC 3/5/3/7 by 25

    3x
    ...25 Easy :30
    ...25 (1/2 sprint, 1/2 easy) :30
    ...25 Easy :30
    ...25 Sprint [free on :12, :12, fly on :13] :30

    100 easy

    Total:
    2900y
    60 min

    FRI
    400 swim
    300 KDS
    200 pull
    100 build

    4x all on :45
    ...25 UW K
    ...25 Fast/Easy
    ...25 Fast [3 @ :12 (Free), :13 (Fly)]

    8x50 :50 (from middle of pool, work turns)

    Broken 200 as 100 - :10 rest - 50 - :05 rest - 50 [1:54]

    6x100 (2 Free 1:20, 1 Back 1:30)

    3x all on :40
    ...25 UW AFAFAP then fast
    ...25 1/2 fast, 1/2 easy
    ...25 easy
    ...25 fast [:12]

    100 easy

    Total:
    3000y
    60+ min
    Last edited by hurrgtsa; December 2nd, 2016 at 03:00 PM.

  19. #19
    Very Active Member
    Join Date
    Dec 2014
    Posts
    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    TAPERING FOR MEET.

    MON
    400 Swim
    200 Kick
    200 IM
    200 Drill (4x50 :60)

    6x25 :40 UW K with fins
    Extra :20
    6x50 1:10 at decent effort [:30, :29, :29, :28, :28, :28]

    8x25 (12.5 sprint, 12.5 easy; Odds on :30, Evens on :45)

    300 Easy Kick (holding :55)
    300 Pull, no paddles :60 rest
    200 Pull, no paddles

    100 Easy
    25 sprint [:12]
    125 Easy
    25 fly [:14]
    125 easy

    Total:
    2850y
    60 min

    TUES
    500 Swim
    5x100 1:40 (25 swim, 50 kick, 25 swim)

    12x25 :40
    Odds: 8 fast UW kick, 2 fast fly strokes, easy fly
    Evens: 12.5 fast free, 12.5 easy

    8x100 (2 on 1:20, 1 on 1:15, 2 on 1:20, 1 on 1:15, 2 on 1:20)

    300 Easy kick
    4x50 1:15 200 pace [:30, :29, :28, :28]
    300 Pull
    4x50 1:30 200 pace [:29, :28, :27, :28]

    50 easy

    2x50 1:30, 25 fast fly, 25 easy [:13, :13]

    100 easy

    Total:
    3350y
    60 min

    WED
    500 Swim
    400 IM K/D/S/D
    300 Kick
    4x50 1:10 holding :30
    4x25 V-sprint

    8x25 :40
    1: 12.5 UW K, 12.5 easy fly
    2: BC1, easy
    3: 12.5 fast, 12.5 easy
    4: BC1, easy

    Broken 100 as 50, :10, 25, :05, 25 [:53 (:25 + :14 + :14)]

    200 Easy

    Total:
    2000y
    <60 min

    THUR
    400 Swim
    300 IM KDS
    200 Kick
    100 Drill

    4x50 1:20
    Odd: UW K down, open turn, BC1 back, end with fast turn
    Even: 12.5 fast, 12.5 easy, fast turn, easy back

    200 Easy

    Total:
    1400y
    30 min

    FRI
    Off [Meet]
    Last edited by hurrgtsa; December 12th, 2016 at 09:02 AM.

  20. #20
    Very Active Member
    Join Date
    Dec 2014
    Posts
    223

    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    1000 SKIPS

    10x100 Swim 1:20
    10x100 Pull with paddles 1:15
    10x100 Kick 2:00

    100 Easy

    Total:
    4100y
    60 min

    TUES
    [Did not practice]

    400 Swim
    8x50 Drill :60
    200 Kick

    6x
    ...75 Kick Fly/Ba/Br 1:30
    ...75 Swim Fly/Ba/Br 1:15
    ...100 Desc 1-3, 4-6 CH STR 1:30

    1000 Pull

    100 Easy

    Total:
    3500y
    60 min

    WED
    Off

    THURS
    Off

    FRI
    400 Swim
    300 IM KDS
    8x25 V-sprint :30
    100 Kick

    3x200 2:30, 2:25, 2:20
    2x50 K :60
    6x100 2x(1:20, 1:15, 1:10)
    2x50 K :60
    12x50 4x(:45, :40, :35)

    50 Easy

    12x25 :30 (2 Str, 1 Free) [Fly on :14-:15, Bk on :17-:18, Fr on :13]

    100 Easy

    Total:
    3450y
    60 min

    SAT
    600 FRIM
    8x50 Drill/swim with fins :15 SR

    3x
    ...3x100 with fins 1:20
    ...200 K with fins 3:15
    ...4x50 K 1:15
    (Round #1: Fly, Round #2: Back, Round #3: Br on 1:30 as as br pull with 50 Fly K, 50 Fr K and 200 K without fins)

    1000 pull

    100 easy

    Total:
    4200y
    60+ min
    Last edited by hurrgtsa; December 17th, 2016 at 06:46 PM.

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