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

  1. #21
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    1000 SKIPS

    4x
    ...5x100 (intervals below)
    ...100 Easy K 2:45
    Round 1: 4 on 1:10, 1 on 1:15
    Round 2: 3 on 1:10, 2 on 1:15
    Round 3: 2 on 1:10, 3 on 1:15
    Round 4: 1 on 1:10, 4 on 1:15

    10x50 :60 with fins (25 UW Kick, 25 Fly) [:32]

    100 K for time [1:31]

    100 Easy

    Total:
    4100y
    60+ min

    TUES
    6x100 (Odds: Free 1:20, Evens: Back 1:30)
    8x50 Drill/swim :45
    100 Kick

    10x25 :30 100 pace [:13]
    10x25 K :30
    10x50 K :60
    5x100 Overkick (fast kick, easy arms) 1:45 [:05->:08]
    5x
    ...50 K :60
    ...100 Fast 1:35 [:00, :01, :02, :02, :02]

    50 Easy

    400 Pull with paddles

    100 easy

    Total:
    3800y
    60+ minutes

    WED
    400 Swim
    4x50 Drill :60
    4x100 :10 SR (25 swim, 50 kick, 25 swim)

    16x200 on 2:30 with extra :60 rest after every 4, twice through as follows:
    #1: Negative split
    #2: Build each 50
    #3: Build by 50 (Descend by 50)
    #4: Fast
    #5: 75 easy, 25 hard, 75 easy, 25 hard
    #6: 50 easy, 50 hard, 50 easy, 50 hard
    #7: 25 easy, 75 hard, 25 easy, 75 hard
    #8: Fast
    [4 fast 200's at 2:22, 2:22, 2:22, 2:21]

    50 Easy
    50 Race [:28]
    100 Easy

    Total:
    4400y
    60+ min

    THURS
    400 Swim
    4x50 Drill/build RIMO :60
    200 Kick
    8x25 :30 IMO (Odd: easy, even: fast)

    6 min continuous kick: 25 hard, 12.5 easy

    3x
    ...4x50 Desc 1->4 on descending interval of :60, :55, :50, :45 as FL/BK/BR by round
    ...2x25 easy Bk :30
    ...200 IM on descending interval by round of 3:00, 2:50, 2:40
    ...2x25 easy Bk :30

    4x (done continuously, with fins unless str is Br)
    ...50 K Str
    ...25 Easy Str
    ...25 Fast Str

    100 Easy

    Total:
    3300y
    60 min

    FRI
    300 Swim
    200 Br pull with fr kick down, bk kick back
    3x100 IM drill on :15 SR
    8x25 :30 Odd: 12.5 fast/12.5 easy Even: Drill

    6x
    ...6x25 sprint, intervals below; 2 STR + 4 CH
    ...50 Easy :60
    1st round on :60, 2nd round on :55, 3rd round on :50, ..., 7th round on:30
    [2 25 FLY: mostly :13, some :14 until :14, :15 on last round]
    [4 25 FR: :12 until 6th round 12, :13, :12, :13 and 7th round 13, :14, :13, :13]

    100 Easy

    Total:
    60 min
    2500y
    Last edited by hurrgtsa; December 23rd, 2016 at 03:19 PM.

  2. #22
    Very Active Member smontanaro's Avatar
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    Sorry, what's the "I" in "SKIPS" mean? IM? My normal (boring) warmup these days is 200 or 300 DKSP. I find my shoulders like it better if I'm a bit more warmed up before swimming or pulling. And fly or IM are right out.
    Quote Originally Posted by Swimosaur View Post
    Remember, you're lapping everybody who's sitting at home on the couch.

  3. #23
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    Quote Originally Posted by smontanaro View Post
    Sorry, what's the "I" in "SKIPS" mean? IM? My normal (boring) warmup these days is 200 or 300 DKSP. I find my shoulders like it better if I'm a bit more warmed up before swimming or pulling. And fly or IM are right out.
    Yes, the I is for IM as either drill,swim,or drill+swim. A lot of times I'll one-arm at least 25 of the fly. Sometimes I'll drill the whole 200, sometimes I'll do it as 25 drill/25 swim and sometimes I'll just swim it.

    (See the very first post of this thread for common acronyms that I use.)

  4. #24
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Off

    TUES
    400 Swim
    4x50 Kick :60
    4x50 Drill/BC :50
    4x50 UW K/Build :55

    3x300 4:00 Desc 1-3
    3x200 2:40 Desc 1-3
    3x100 1:20 Desc 1-3
    3x50 :40 Desc 1-3

    50 Easy

    4x100 Fly 1:50 (25 Fly K on back, 25 1-arm drill, 25 BC, :05 rest, 25 fast)

    100 Easy

    Total:
    3500y
    60 min

    WED
    300 FRIM
    5x100 Odd: 1:20, Even: 1:30
    200 Kick

    400 5:10
    2x200 2:35
    4x100 1:15
    8x50:40
    1:20 extra rest
    4x100 pull with paddles 1:10
    2x200 pull with paddles 2:20
    400 pull with paddles 4:40

    50 Easy
    100 Kick for time [1:33]
    100 Easy

    Total:
    4050y
    60 min

    THUR
    6x100 (2x(1:20, 1:25, 1:30))
    200 K
    4x50 :50 (Odds: 25 UW Bk K AFAP, 25 fast Bk; Evens: 25 UW Fl K AFAP, 25 BC5)


    50 Race Fly [:30]

    2x
    ...4x125 IM 2:00 swim with 50 K as follows (#1: 50 Fly K, ; #2: 50 Bk K; #3 50 Br K; #4 50 Fr K)

    2x
    ...25 Bk :40
    ...50 Bk :40
    ...75 Bk 1:20
    ...100 Bk 1:20
    ...25 Br K :30
    ...50 Br K :60
    ...75 Br K 1:30
    ...100 Br K 2:00

    50 Race Fly [:30]

    100 Easy

    Total:
    60 min
    3200y

    FRI
    10x100 Odd: 1:20, Even: 1:25

    2x
    ...8x50 200 Pace 2x(:60, :55, :50, :45) [:29 mostly, some :30]
    ...4x50 K :60 (Odd: 25 easy, 25 hard; Even: 25 hard, 25 easy)
    ...200 K 4:00

    4x150 Pull 2:00 (Odd: easy; Even: hard) [#4 with paddles 1:31]

    100 Easy

    Total:
    3300y
    <60 min
    Last edited by hurrgtsa; January 2nd, 2017 at 02:54 PM.

  5. #25
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    4x100 (25 swim, 50 K, 25 swim) 1:45
    4x50 Drill/DPS :55

    6x200 2x(2:40, 2:30, 2:20) [2:19 and 2:20 on #3 and #6]

    4x
    ...4x25 :45 with chute (or bucket or bungee) [:17-:20]
    ...50 Easy 2:00

    300 Pull with paddles and Finis Ultimate Drag [3:31]

    100 Easy

    100 Pull with paddles, fast [:55]

    100 Easy

    100 fast with paddles and fins [:51]

    100 Easy

    Total:
    3600y
    80 min

    TUES
    400 swim
    200 kick
    8x50 IMO :60 (Odd: drill, Even: 25 UW, 25 build)

    16x25 Free, 100 race pace :30 [:13 except :14 on #5 and #11]
    200 easy 4:00
    16x25 Stroke, 100 race pace :30 [as 2x(3 fly, 1 back, 2 fly, 2 back); :14-:15 on Fly, :17 on Back]
    200 easy 4:00
    12x25 K fast :35 [:20-:21]

    4 min K with fins AFAP (as far as possible) [312.5 yd]

    100 Easy

    Total:
    2900y
    60 min

    WED
    500 Swim
    200 Kick
    100 Scull
    8x25 :30 (twice through kick, fast/easy, UW kick AFAP then easy, easy/fast)

    (Pull is without paddles)
    4x125 IM (50 Fly) 1:50
    3x200 Pull 2:45 Desc 1-3
    4x125 IM (50 Back) 1:55
    2x300 Pull 4:00 Desc 1-3
    4x125 IM (50 Br) 2:00
    1x400 Pull 5:20
    50 Race [:28]

    100 Easy

    Total:
    4250y
    65 min

    THURS
    800 RIM as 100 Free, 50 Str K, 50 Str Swim
    200 IM Drill down, Build back

    2x
    ...2x150 2:10, Build by 50
    ...2x50 K :60
    ...2x100 1:30, Desc 1->2 [:07->:03, :05->:03]
    ...2x50 K :60
    :60 Extra rest
    4x100 K 2:00, Best average [3 Free on 1:40, 1:40, 1:41; 1 Fly on 1:43]

    4x75 1:05; Odd: Free, Even: Fly/Free/Fly; 4 kicks off each wall; with fins
    4x75 1:00; Odd: Free, Even: Back/Free/Back; 5 kicks off each wall; with fins
    4x25 :25 10 K UW then easy
    :60
    2x25 :60 sprint [:12, :11]

    100 Easy

    Total:
    3650y
    60+ min

    FRI
    300 FRIM
    300 IM KDS
    100 Kick
    12x25 V-sprint :30 (fast/easy, easy/fast, easy, fast)

    1x100 1:15
    100 Pull 1:15
    2x100 1:15
    200 Pull 2:30
    3x100 1:15
    300 Pull 3:45
    4x100 1:15
    400 Pull 5:00
    5x100 1:15
    500 Pull 6:15

    50 Kick for time [:40]

    100 Easy

    Total:
    4150y
    60 min
    Last edited by hurrgtsa; January 6th, 2017 at 03:30 PM.

  6. #26
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    300 IM KDS
    200 Pull
    4x25 build, :10 SR

    4x IMO
    ...50 K :60
    ...50 Fastish :60
    ...100 IM 1:30
    200 IM

    Easy 50

    2x [with Finis Ultimate Drag suit]
    ...2x50 :50 (4 fast strokes off each wall)
    ...2x100 Bk pull 1:30

    Easy 100

    3x200 Kick with fins 3:00 [#3 with Finis Ultimate Drag suit]

    Easy 50

    50 K for time [:40]

    100 Easy

    Total:
    3550y
    60+ min

    TUES
    200 Swim
    200 IM Drill
    200 Kick
    200 Pull
    4x50 with fins :50 (25 UW, 25 build)

    10x100 1:30 Best average [:05, :04, :03, :04, :05, :04, :04, :04, :04, :05]
    (Compare to Oct 3rd and Oct 31st practices)

    4x
    ...8x25 IMO :30 (Odd: Easy, Even: Fast) [Fly :15, Bk :16, Br :20, Fr :13]

    600 Pull [with Finis Ultimate Drag suit and Finis agility paddles #2]

    100 Easy

    Total:
    3500y
    60+ min

    WED
    600 (as 150 Fr/50 Str (Str IMO))
    300 (as 25 scull, 50 kick)
    4x25 :30 V-sprint (fast/easy, easy/fast, easy, fast)

    3x (all on 200 pace)
    ...2x50 :60
    ...1x50 :55
    ...1x50 :50
    [:30, :29, :30, :31, :31, :31, :31, :31, :31, :31, :30, :29]

    2x
    ...4x200 with fins as 50k/150swim, 50swim/50kick/100swim, 100swim/50kick/50swim, 150swim/50kick
    Round #1: Free on 2:50
    Round #2: CH on 3:00

    100 for time [:58]

    100 Easy

    Total:
    3400y
    60 min

    THURS
    800 SKIP
    4x50 :50 with fins (25 drill, 25 build)

    3x100 2:00 for time [:00, :59, :00]

    The following kick set is adapted from
    4x50 K 1:30 [:44, :45, :45, :46]
    100 K 2:00
    4x50 K 1:30 [:46, :45, :44, :44]
    200 K 4:00
    4x50 K 1:30 [:46, :45, :44, :44]
    300 K 6:00
    25 K for time [:17]
    50 Easy
    25 for time [:12]

    100 Easy

    Total:
    60 min
    2700y

    FRI
    400 Swim
    6x100 (2x 1:30, 1:25, 1:20)

    3x200 2:20 [:16, :19, :21]
    100 K 3:30
    2x200 2:20 [:17, :20]
    100 K 3:30
    1x200 2:20 [:18]
    100 K 3:30
    100 Pull 1:15 (with paddles)
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00

    6x50 :45 with fins, paddles & Finis Ultimate Drag (Odd: Easy/fast, Even: Fast/easy)

    25 Fly [:13]
    125 Easy

    Total:
    3950y
    60 min
    Last edited by hurrgtsa; January 13th, 2017 at 01:48 PM.

  7. #27
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    200 Kick
    200 IM Drill
    8x25 :35 (Odd: UW Kick, Even: BC)

    4x (IMO by round)
    ...100 Swim and/or drill 1:40 (1:50 for BR)
    ...25 :25
    ...50 :50
    ...75 1:15
    ...100 1:40
    ...100 K 2:00
    ...50 Fast :60

    2x300 Pull 3:45 BC 3/4/5 by 100 (#1 with paddles, #2 without)

    50 Race [:27]

    100 Easy

    Total:
    3750y
    60+ min

    TUES
    300 Swim
    4x75 Kick/Scull/Drill :10 SR
    4x100 Odds: 120, Evens: 1:30

    8x
    ...2x25 :30 (12.5 sprint, 12.5 easy)
    ...50 Kick :60

    5x250 3:20
    #1: steady/pace
    #2: build each 50
    #3: negative split
    #4: descend by 50
    #5: 200 fast, 50 kick [2:14 for 200]

    5x100 K 1:55 (Odd: Free, Even: Back)

    25 Race [:12]

    125 Easy

    Total:
    3700y
    65 min

    WED
    3x
    ...200 swim
    ...50 K
    4x50 Drill/build :50
    50 Kick build

    20x25 Free :30 @ 100 race pace [all :13]
    200 Easy 4:00
    16x25 IMO (4 Fly, etc) :30 @ 100 race pace [Fly :14, :14, :14, :15; Bk :17, :17, :17, :16; Br :19, :20, :19, :19; Fr :14, :13, :14, :13]
    200 Easy 4:00
    12x25 2 Free/2 Stroke :30 @ 100 race pace [Free :13, :13, Fly :14, :14 then Free on :13-:14 and Fly on :14-:15]
    200 Easy 4:00
    6x25 Free :25 @ 100 race pace [:13, :13, :14, :14, :14, :14]
    100 Easy 2:00
    4x25 Free :20 @ 100 race pace [:13, :13, :14, :14]

    100 Easy

    Total:
    3250y
    60 min

    THURS
    1000 CH

    2x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10
    ...2x50 :45
    ...1x50 :40
    ...1x50 :45
    ...1x50 :35

    2x25 :35 (12.5 fast, 12.5 easy)

    100 Easy

    Total:
    2650y
    40 min

    FRI
    Meet prep

    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    4x
    ...50 Scull/drill :60
    ...50 Drill/build :60
    ...25 UW Kick :35
    ...25 BC (reduce each round) :30

    Broken 100 (25, :05 rest, 50, :05 rest, 25) [:54]
    Easy 50

    3x (Round #1: Free, Round #2: IM transitions, Round 3: Stroke)
    ...4x25 :30 (From middle of pool; Round #2 as Fl/Bk, Bk/Br, Br/Fr, CH)
    ...4x50 :60 (From middle of pool; Fl/Ba/Br for round #2)

    300 Pull, no paddles [3:23]

    100 Easy

    Total:
    3050y
    60 min
    Last edited by hurrgtsa; January 20th, 2017 at 03:13 PM.

  8. #28
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    500 Swim
    2x (continuous)
    ...25 Scull
    ...50 Drill
    ...75 Swim
    ...100 Kick

    5x100 1:40
    4x200 2:40
    3x300 3:40
    2x400 4:40 [1st 400: 4:48; Skipped the 2nd 400 due to time constraints, took :02 rest and did the 500]
    1x500 Best effort

    100 Easy

    Total:
    4600y [4200y]
    >60 min

    TUES
    40x100 as...

    10x100 1:30 (warmup) [Odd: free, Even: back]
    2:00 rest
    10x100 1:25 [25 back, 75 free]
    1:00 rest
    10x100 1:20 [free, :07-:08, mostly :08]
    2:00 rest
    9x100 1:15 [:07-:09, last on :06]
    1x100 Easy

    Bonus: 50 for time [:26], 100 easy

    Total:
    4000y or 4150y with bonus
    60 min

    WED
    1000 SKIPS

    3x
    ...2x75 1:20 (scull/drill/DPS by 25) [14 strokes]
    ...#x50s on :60 (200 race pace; Round 1: 8x50, Round 2: 6x50, Round 3:4x50)
    ...100 K 2:00
    [50s on 31,30,29,28,29,28,29,29; 30,29,28,29,29,28; 29, 28, 29, 27]

    200 K with fins
    100 easy

    Total:
    3050y
    55 min

    THURS
    1000 Choice

    12x25 :35 with fins
    Odds: UW K
    Evens: Fly 2 down, 1 up (1st 3); Free BC1 (2nd 3)

    4x (IMO by round)
    ...100 K 2:00
    ...75 K 1:30 fast
    ...50 K 1:100
    ...25 K :30 fast

    7x150 Back, with fins 2:05
    #1: 1st 50 fast
    #2: 2nd 50 fast
    #3: 3rd 50 fast
    #4: 1st and 3rd 50 fast
    #5: 1st and 2nd 50 fast
    #6: 2nd and 3rd 50 fast
    #7: all fast

    100 Easy

    Total:
    3450y
    60 min

    FRI
    4x
    ...200 (Odd round: swim, Even round: IM drill)
    ...50 K (IMO by round)

    5x100 Pull (all with paddles) 1:10
    3x50 scull/drill 1:10
    4x100 Pull 1:10
    3x50 K 1:10
    3x100 Pull 1:10
    3x50 Fl/Ba/Br 1:10
    2x100 Pull 1:10
    3x50 UW K 1:10
    1x100 Pull 1:10

    6x50 :60 with fins and paddles and Finis Ultimate drag suit (Odd: Easy, Even: fast) [:24, :25, :25]
    :60 extra rest to remove Finis Ultimate drag
    1x50 with fins and paddles [:22]

    100 Easy

    Total:
    3450y
    60 min
    Last edited by hurrgtsa; January 27th, 2017 at 01:33 PM.

  9. #29
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    300 IM KDS
    200 Pull
    100 Drill

    8x25 :30 V-Sprint

    4x100 1:10
    100 K 3:00
    2x200 2:20
    100 K 3:00
    1x400 4:40

    6x100 Pull 1:45 50 Bk/50 Br (Odd: Easy, Even: Fast) [only had time for 4x100]

    100 K with fins for time [1:07]

    100 Easy

    Total:
    3400y [3200y]
    60 min

    TUES
    500 Choice
    5x100 Odd 1:20, Even: 1:30

    3x
    ...100 Drill 2:00
    ...100 Kick 2:00
    ...300 4:00 (Descend by rounds) [3:34, 3:29, 3:22]

    5x100 1:45 with fins (75 Fly K on back, 25 Fly swim)

    3x100 2:30 fast [1:06, 1:05, :51]
    #1 & #2: swim with Finis Ultimate drag suit
    #3: with fins and paddlles (remove Finis Ultimate)

    100 Easy

    Total:
    3400y
    60 min

    WED
    400 FRIM
    200 IM Kick
    100 Fly drill
    6x50 :60 (Odd: 25 UW K, 25 Build; Even: 25 UW K, 25 BC1-2)

    400 K (25 hard, 12.5 easy)

    3x
    ...3x100 Bk 1:30, Desc 1->3
    ...6x50 Fr (:45, :40, :45, :35, :35, :35)
    ...100 K 2:15 (50 Bk, 50 Fr no board)

    25 Race [Fly :13]

    125 Easy

    Total:
    3650y
    60+ min

    THUR
    800 Choice
    4x50 Drill/build IMO :55

    1x
    ...4x25 :30 100 pace [:13, :13, :14, :13]
    ...4x50 :60 200 pace [:30, :29, :29, :29]
    100 3:00 (50 k, 25 scull, 25 drill)
    2x
    ...4x25 :30 100 pace [:13, :13, :14, :13; :13, :13, :14, :13]
    ...4x50 :55 200 pace [:30s & :29s]
    100 3:00 (50 k, 25 scull, 25 drill)
    3x
    ...4x25 :25 100 pace [all as fly :14->:16, :15->:16, :15->:17]
    ...4x50 :55 200 pace [all as fr :32->:29]

    100 Easy

    Total:
    60 min
    2800y

    FRI
    4x
    ...200 swim
    ...50 kick

    50 Race :60 [:26]
    2x
    ...100 IM 1:30
    ...200 IM 3:00
    ...300 IM 4:30
    :30 extra rest
    50 Race :45 [:28]
    50 Easy :60
    4x (choice of swim or pull) [2 rounds swim, 2 rounds pull]
    ...200 2:40, negative split
    ...100 1:20, faster than 2nd 100 of the 200
    :30 extra rest
    50 Race [:28]

    100 Easy

    Total:
    60 min
    3650y
    Last edited by hurrgtsa; February 3rd, 2017 at 02:04 PM.

  10. #30
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    [Bum ankle: couldn't kick at all, even while swimming. Did all swim/drill as pull and all kick as scull]

    400 swim
    300 IM KDS
    6x50 Kick/build :60

    6x
    ...50 fast :60 [first 4 with Finis Ultimate drag suit + paddles]
    ...100 easy 2:00

    [Did all with Finis Ultimate drag suit]
    200 as 100 fly/100 back 3:00
    2x100 as 50 br/50 fr 1:30
    4x50 K 1:10 IMO
    8x25 :30 fast CH

    100 Easy

    Total:
    2800y
    60 min

    TUES
    [Ankle still out-of-commission; did all K as scull; was able to swim the warmup easy]
    400 swim
    4x (continuous)
    ...75 fl/ba/br (drill or swim as desired)
    ...50 K
    ...25 UW

    4x
    ...300 pull BC3/4/5 by 100
    ...3x100 1:30 best average
    [did all as pull with paddles Finis Ultimate drag suit; mostly went :10-:11 with a couple :09 and :12 in there]

    8x25 scull, :10 SR

    100 Easy

    Total:
    3700y
    60 min

    WED
    400 swim
    300 IM KDS [did K as scull]
    200 drill down, build bck
    100 UW, 6 breaths each wall

    3x CH pull with or with fins [pull with paddles]
    ...2x100 1:15
    ...1x100 1:10
    ...3x100 1:05 [made all but last 2 of 3rd round]
    ...1x100 1:35

    8x25 BR :35, Odds: double pull-outs

    100 Easy

    Total:
    3400y
    60 min

    THURS
    [Did all K as scull]
    3x
    ...200 swim
    ...50 kick
    4x75 Kick/Drill/Build 1:20

    16x25 :30 [pull, no paddles; all :14 except a smattering of :13]
    100 Easy :30
    16x25 :30 [pull, no paddles, with Finis Ultimate drag suit; all :15 with a couple :16 and a :14 or two]
    100 Easy :30
    8x25 :20 [pull with Finis agility paddles and Ultimate drag suit]

    3x
    ...2x50 scull 1:20
    ...1x50 drill 1:00

    100 fast [pull, no paddles 1:03]

    100 Easy

    Total:
    2950y
    60 min

    FRI
    9x100 on 1:20, 1:25, 1:30 (3x)
    100 K [did as scull]

    200 2:40 Neg split
    400 5:20 Desc by 100
    600 8:00 as twice through 100 easy, 50 hard, 50 easy, 100 hard
    800 10:40 Neg split
    1000 Best effort [pull with paddles, 11:20]
    [foot & ankle still messed up, so I had to pull all, no paddles except on last 1000]

    50 Easy
    50 Race [pull, :27]
    100 Easy

    Total:
    60 min
    4200y
    Last edited by hurrgtsa; February 10th, 2017 at 02:03 PM.

  11. #31

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

    I see this is all in Roswell GA...are youbtraining alone or on masters team?

  12. #32
    Very Active Member
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    Dec 2014
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    228

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

    MON
    500 Swim
    100 Kick [100 scull]
    4x100 1:25 CH

    5x
    ...100 "superman" K 2:00
    ...50 Drill :60

    8x
    ...50 race [:27, :27, :27, :26, :25, :26, :25, :29 (#8 with Finis Ultimate drag)]
    ...150 easy/drill 4:00 (including the 50)

    Total:
    3350y
    60 min

    TUES
    400 FRIM
    3x200 2:45

    2x150 as 25 UW, 50 drill, 75 kick 2:50

    2x
    ...25 sprint + 175 swim down 4:00 [:13, :12]
    ...50 sprint + 150 swim down 4:00 [:26, Fly :29]
    ...75 sprint + 125 swim down 4:00 [:43, Fly :49]
    ...100 sprint + 100 swim down 4:00 [:56, Fly 1:08]

    2x150 as 25 UW, 50 drill, 75 kick 2:50

    50 race [:26]
    100 easy

    Total:
    3350y
    60+ min

    WED
    400 swim
    300 pull
    200 IM kick/swim
    100 drill

    3x100 Pull 1:20 Negative split each, Desc 1->3
    :30 rest
    300 4:00, 4x(25 hard, 50 easy)
    3x200 Pull 2:35 Negative split each, Desc 1->3
    :30 rest
    300 4:00 3x(50 hard, 50 easy)
    3x300 Pull 3:50 Negative split each, Desc 1->3
    :30 rest
    300 4:00 4x(50 hard, 25 easy)
    :45 rest
    50 race [:26]

    100 easy

    Total:
    60 min
    3850y

    THURS
    400 swim
    2x
    ...100 1:45 (25 drill, 50 kick, 25 build)
    ...200 3:20 (50 drill, 100 kick, 50 build)

    8x50 FR :60 200 pace [all :28]
    2x50 K 1:15
    8x50 :55 Odds: CH STR, Evens: IMO
    2x50 K 1:15 with fins
    8x50 :55 with fins + paddles [pulled with paddles & Finis Ultimate drag suit, :29, then all :30]
    2x50 K 1:30
    Extra :30
    Broken 200 as 100, :10 SR, 50, :10 SR, 50 [2:03]

    100 Easy

    Total:
    2800y
    60 min

    FRI
    300 swim
    200 IM drill
    300 pull
    200 IM kick

    2x
    ...4x25 Fly :35
    ...4x50 Bk :45
    ...4x75 Fr :55

    2x [pulled with paddles]
    ...300 3:50
    ...200 2:30
    ...100 1:10

    100 Easy

    Total:
    3500y
    60 min
    Last edited by hurrgtsa; February 17th, 2017 at 01:54 PM.

  13. #33
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    228

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

    MON
    400 swim
    300 IM KDS
    4x50 Build down/Fast K back :60
    4x25 V-sprint :30

    3x
    ...3x200 2:20 [Made 1st 2 of 1st round, missed all the rest, no energy, just swam through them]
    ...100 3:00
    1x200 2:20 [Skipped this and the rest of the practice]

    200 Back K with fins
    50 race
    100 Easy

    Total:
    60 min [50 min]
    3650y [3100y]

    TUES
    200 swim
    6x100 1:20/1:25/1:30
    200 kick

    4x
    ...50 CH STR Drill :60
    ...50 STR 80% :55
    ...50 Fr BC 5 :50
    ...50 Fr 80% :45 [:31-:32]

    4x
    ...75 Fl/Bk/Br 1:10
    ...75 Fl/Bk/Br K 1:20
    ...100 1:30, Desc by round [:10, :06, :04, :03]
    Extra :30
    400 Pull, Descend by 100 6:00
    50 Race [:26]

    100 Easy

    Total:
    60 min
    3450y

    WED
    600 Swim
    8x50 :60 (Odds: 25 UW/25 Build, Evens:25 K/25 fast)

    (This main set adapted from Schneider's sprint set at yourswimlog.com)
    5x
    ...2x50 :60 race [all :26, :28]
    ...100 easy 2:30
    :60 extra rest
    4x50 3:00 race [all :26 low]

    300 pull with agility paddles
    100 easy

    Total:
    2600y
    60 min

    THURS
    1000 SKIPS

    [no paddles on pull]
    300 Pull 4:00
    2x150 2:15
    300 Pull 4:00
    3x100 1:30
    300 Pull 4:00
    4x75 1:10
    300 Pull 4:00
    6x50 :45
    300 Pull 4:00
    12x25 :30 @ 100 pace [4 @ :14, 4 @ :13, 1 @:14, 3 @ :13]

    100 Easy

    Total:
    4100y
    60+ min

    FRI
    6x100 1:20/1:25/1:30
    200 Kick
    4x50 :60 (UW/build)

    2x
    ...2x50 Drill :60
    ...12x25 :30 @ 100 pace [1st round: mix of :13s and :14s, 2nd round: all :13 except #9 on :14]
    ...200 Bk K 4:00 (100 easy, 100 moderate)

    3x
    ...3x50 :60 Desc 1->3 [:32, :31, :28; :34, :31, :28; 3rd round don't remember but no better than 1st 2 rounds]
    ...1x50 K :60
    (Extra :30 before round #3)

    100 Easy

    Total:
    2900y
    60 min
    Last edited by hurrgtsa; February 24th, 2017 at 01:54 PM.

  14. #34
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    228

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

    MON
    200 swim
    50 kick
    200 swim
    50 kick
    200 im drill
    100 kick
    4x50 drill/build :55

    10x200 pull 2:30 [no paddles]

    50 fly for time [:29]

    100 easy

    Total:
    3150y
    50+ min

    TUES
    300 swim
    200 kick
    4x75 1:10, 1:05, 1:10, 1:05
    8x25 :30 v-sprints

    10x200 pull 2:30 [paddles, odd: no wrist strap, even: with wrist strap]

    8x50 :55 IMO Odd: fast/easy, Even: easy/fast
    4x25 fly :25 fast

    100 easy

    Total
    60 min
    3600y

    WED
    300 Swim
    4x75 1:10/1:05/1:10/1:05
    4x100 1:40 25 swim, 50 kick, 25 swim

    40x25 :30 @ 100 pace 4 IMO, 8 IMO, 12 IMO, 16 IMO
    10x50 K :60

    2xBroken 100 on 2:30 as
    #1: 50, :10 SR, 25, :05 SR, 25 [:57]
    #2: 25, :05 SR, 50, :05 SR, 25 [:57]

    100 kick
    100 scull
    100 swim

    Total:
    3000y
    60 min

    THURS
    400 Swim
    6x100 1:30/:25/:30/:20/:30/:25

    4x125 IM Kick/Drill 2:15 as
    #1: 50 Fl K, Ba/Br/Fr drill
    #2: Fl drill, 50 Ba K, Br/Fr drill
    #3: ..., 50 Br K, ...
    #4: ..., 50 Fr K

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

    8x25 Race stroke :50, :45, :40, :35, :30, :25, :20, :15

    100 Easy

    Total:
    3500y
    60 min

    FRI
    500 swim
    100 kick
    4x75 1:10, 1:05, 1:10, 1:00
    4x25 :30 (12.5 fast, easy)

    10x100 1:15 [:09-:12, :15 on last]
    2:30 rest/CH easy swim
    4x200 3:20 (50 swim, 100 kick, 50 swim)
    2:10 rest/CH easy swim
    4x (focus on making intervals for the 50 and 100)
    ...25 :35
    ...50 :35
    ...75 1:05
    ...100 1:05 [missed all of these, :08ish]

    50 kick
    50 scull
    100 swim

    Total:
    4000y
    60+ min
    Last edited by hurrgtsa; March 3rd, 2017 at 01:40 PM.

  15. #35
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    Dec 2014
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    228

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

    MON
    2x
    ...100 swim
    ...100 IM drill
    ...50 Kick
    8x50 :55 25 K (12.5 UW) 25 swim (12.5 fast)
    2x50 :60 DPS

    3x
    ...100 K (Round #1: 100 on 2:00; #2: 2x50 on :60; #3: 4x25 :30)
    ...2x50 Drill :60
    ...4x100 1:25 Desc 1->3, hold on 4

    300 K (25 fast, 12.5 easy)

    4x25 race :60 [all :12]

    100 easy

    Total:
    3300y
    60 min

    TUES
    400 swim
    300 IM KDS
    4x50 25 UW, 25 build :60
    4x25 Kick :30 (1 easy, 1 fast)

    3x
    ...3x100 1:10 [1:05, 1:08, 1:10; 1:08, 1:10, 1:10; 1:08, 1:12, 1:10]
    ...200 4:00 (50 swim, 100 kick, 50 swim)
    1x100 1:10 [1:03]

    200 swim BC 3/5/3/7 by 50

    100 easy

    Total:
    2900y
    50 min

    WED
    800 SKID
    8x25 :30 (1 easy, 1 fast)

    4x [all with paddles]
    ...25 pull :20
    ...50 pull :35
    ...75 pull :55
    ...100 pull 1:10
    ...50 easy k 1:30

    4x [by round: free, fly, br, bk]
    ...25 kick :25
    ...50 kick :55
    ...75 kick 1:25
    ...100 kick 1:50
    ...50 easy 1:25

    50 race [:26]

    100 easy

    Total:
    3550y
    60 min

    THURS
    300 swim
    4x75 1:10, 1:05, 1:10, 1:00
    4x100 1:40 (50 kick, 50 swim)

    10x50 :60 @ 200 pace [#1-5 on :29, #6 on :28, #7-10 on :29]

    50 Easy

    (Main set adapted from http://apps.finisinc.com/divein/unca...ionship-im-set)
    4x50 :50 Fly
    3x100 1:30 (25 Fly, 75 Back)
    2x150 2:15 Back
    2x100 1:30 (50 Back, 50 Br)
    2x100 1:40 Br
    2x125 2:00 (50 Br, 75 Fr)
    2x125 1:45 Fr
    :45 extra rest to put on fins & paddles
    2x25 :30 fast with fins + paddles [:11]
    2x50 :60 fast with fins + paddles [:25]

    100 Easy

    Total:
    3500y
    60 min

    FRI
    10x100 Odd: 1:30, Even: 1:20

    4x50 Drill/Easy CH :60
    12x25 :30 @ 100 pace; every 4th 25 STR [FR on :13-:14 (mostly :14) and FL on :15, :14, :14]
    500 Pull 6:15 [5:48, with paddles]
    4x50 Drill/Easy CH :60
    12x25 :30 @ 100 pace; every 3rd 25 STR [all FR and FL on :14]
    5x100 K 1:30 with fins (#1: FL on back, #2: FR, #3: FL with board, #4: BK, #5: FL on back)
    Extra :30 for equipment switch (if needed)
    500 Pull 6:15 [5:52, without paddles]
    4x50 Drill/Easy CH :60
    12x25 :30 @ 100 pace; every 3rd 25 STR [:14, only did first 4 due to time]

    100 Easy

    Total:
    4100y [3900y due to skipping last 8 25's]
    65+ min
    Last edited by hurrgtsa; March 10th, 2017 at 03:12 PM.

  16. #36
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    Quote Originally Posted by pdavydotchkin View Post
    I see this is all in Roswell GA...are youbtraining alone or on masters team?


    I train with a group of 1-3 other swimmers at noon. The size of the group varies on the day depending on work schedules.

    Depending on the type of set, some of the group will do a scaled-down "B" version (and sometimes a "C" too).

    There are 0-4 other swimmers when we are in the water who swim separately. Additionally, there is also an AM Masters group but they swim a different workout.

    If you are interested in joining us, contact aaron@swimatlanta.com or (770) 992-7946

  17. #37
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    Dec 2014
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    228

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

    MON
    400 swim
    300 IM drill/swim/drill
    200 Kick
    4x25 :30 (Odd: BC1, Even: build)

    10x100 Best average [:06, :06, :05, :07, :06, :07, :06, :06, :07, :08]

    5x100 Kick 2:00 (75 easy, 25 fast) [3 FR, 1 BR, 1 FL]

    400 Pull [4:44]

    12x25 Parachute :30 [:18-:19]

    25 race [:12]
    75 easy

    Total:
    60 min
    3300y

    TUES
    500 Swim
    6x50 Drill :60
    4x50 Build

    3x300 4:00, Desc 1->3 [3:43, 3:36, 3:29]

    With fins…
    200 K 3:00
    2x100 K 1:30
    4x50 K :45
    8x25 K Odd :25, Even :20

    4x
    …vertical kick or kick against wall :30, immediately into...
    …25 sprint 1:00 [all :14]

    100 Easy

    Total:
    3000y
    55 min

    WED
    300 Swim
    300 IM KDS
    4x75 1:10, 1:00, 1:05, 1:00
    100 Kick

    2x
    ...4x50 Fly :55 Quarters
    ...4x50 Bk :50 Quarters
    ...4x50 Br :55 Quarters
    ...4x50 Fr :50 Quarters [4th on :30]
    ...200 IM 3:00 [2:46, 2:39]
    ...50 Easy :60
    (Quarters as #1: last 12.5 fast, #2: last 25 fast, #3: last 37.5 fast, #4: 50 fast)

    3x50 Kick fast 3:00 [:40, :40, :41]

    100 Easy

    Total:
    3350y
    60+ min

    THURS
    400 swim
    300 IM KDS
    4x50 :60 UW/build
    4x25 :30 8 K off each wall

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

    20x25 :30 @ 100 pace [:13, :14, :14, :14, :14, :14, :14, then alternating :13 & :14s]
    1:30 rest
    10x25 K :40 [with DragSox and fins, :21-:25]
    1:00 rest
    4x25 :30 [:13, :13, :14, :13]
    4x25 :25 [:14]
    4x25 :20 [:14-:15]

    100 Easy

    Total:
    3350y
    60 min

    FRI
    500 Swim
    100 Kick
    8x50 :60 2x (UW/Kick, Scull/Drill, Drill, Build)

    3x100 2:00 fast [:00, :00, :01]
    4x25 Kick fastish :40 [:21ish]
    4x50 1:30 fast [all :28]
    2x50 Kick fastish 1:20 [:45ish]
    8x25 :40 fast IMO [Fly :14, Bk :17, Br :19, Fr :13]
    100 Kick for time [1:37]

    Pull with paddles...
    3x100 Pull 1:15
    3x100 Pull 1:10
    3x100 Pull 1:15
    2x100 Pull 1:10
    3x100 Pull 1:15
    1x100 Pull 1:10

    50 Easy
    25 Race [:12]
    125 Easy

    Total:
    65 min
    3700y
    Last edited by hurrgtsa; March 17th, 2017 at 02:33 PM.

  18. #38
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    Dec 2014
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    400 Swim
    300 IM KDS
    200 Kick
    4x25 :30 fast RIMO

    2x
    ...1x300 4:00, take note of split at 200
    ...1x200 2:40, faster than the 200 split from the 300, take note of split at 100
    ...3x100 1:20, faster than 100 split from the 200

    800 Kick with fins (100 Fr, 100 Fl on back)

    Broken 100 as 50, :10 SR, 25, :05 SR, 25 [:56]

    100 Easy

    Total:
    3600y
    60 min

    TUES
    300 FRIM
    4x75 1:10, 1:00, 1:10, 1:00
    6x50 :60, Odd: Kick, Even: Drill
    4x25 :30 IMO, 12.5 fast, 12.5 easy

    10x50 :60 @ 200 pace [:29, :29, :28, :29, :29, :28, :29, :30, :28, :29]
    8x50 :60 @ 200 pace IMO [Fl :33, :34, Bk :39, :38, Br ?, ?, Fr :30, :30]

    4x
    ...100 Kick 2:30 [with drag sox and fins]
    ...3x50 :45, Desc 1->3 [swim with fins]

    300 for time [skipped]

    [Didn't have time for whole set, did kick set 2x and then 25 race @ :12]

    100 Easy

    Total:
    3300y [2600y]
    60 min

    WED
    300 Swim
    300 IM KDS
    200 Drill
    8x25 IMO :30 (12.5 fast, 12.5 easy)

    3x100 Kick 2:30
    200 2:45 BC 3/4/3/5
    6x50 Kick 1:15
    200 2:45 BC 3/4/3/5
    12x25 Kick Odds: 35, Evens: 40

    2x
    ...2x50 Drill :60
    ...400 Pull 5:00

    100 Easy

    Total:
    3400y
    65 min

    THURS
    500 Swim
    200 IM drill/swim
    100 IM kick
    4x50 :50 Build IMO

    (Option A)
    5x
    ...5x100 Intervals below
    ...100 easy 3:00
    Round 1: 4@1:10, 1@1:15
    Round 2: 3@1:10, 2@1:15
    Round 3: 2@1:10, 3@1:15
    Round 4: 1@1:10, 4@1:15
    Round 5: 1:25, 1:20, 1:15, 1:10, 1:05

    (Option B)
    2x
    ...3x100 1:10
    ...50 Easy 2:00
    300 Pull
    100 Kick

    100 Easy

    Total:
    Option A: 60 min, 4100y
    Option B: 40 min, 2100y [This one]

    FRI
    250 Swim
    3x100 1:20
    3x75 KDS 1:30
    3x50 Kick/Scull 1:10
    3x25 12.5 fast :30

    10x50 at 200 pace as 4@1:30 then 1 on 1:20, 1:10, 1:00, :50, :40, :30
    [:29, :27, :27, :27, :27, :27, :27, :27, :28, :30]

    300 Pull 5:00 BC 3/4/3/5/3/4
    10x
    ...25 Fast :20 [FR :12, :12; FL :14, :14; FR :12, :12; FL :13, :13; FR :13, :12]
    ...50 Easy 1:10

    300 Pull easy
    100 easy

    Total:
    2950y
    60 min
    Last edited by hurrgtsa; March 24th, 2017 at 01:45 PM.

  19. #39
    Very Active Member
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    Dec 2014
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    228

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

    MON
    400 Swim
    4x100 Odds 1:20, Evens 1:30
    4x50 Drill :55

    3x
    ...100 K 2:00
    ...4x25 K :30

    400 5:00
    300 3:45
    200 2:30
    100 1:15
    100 1:15
    200 2:30
    300 3:45
    400 5:00
    [no energy; swam as straight 2000y]

    8x25 with fins. 5 fast UW K :30

    100 Easy

    Total:
    3900y (Kick 800y)
    65 min

    TUES
    6x100 1:20 (Odd: Fr, Even: 25 Bk/75 Fr)
    6x50 K :60
    100 IM as 12.5 fast, 12.5 easy

    3x
    ...50 Fly, 100 Bk 2:15
    ...50 Fly, 100 Br 2:30
    ...50 Fly, 100 Fr 2:15
    Round 1: just swim
    Round 2: Fly as drill, work the 100's
    Round 3: Work the Fly, 100s as recovery

    12x25 Stroke :30, 100 Race pace [Odds Fly on :14 with a few :15s at the end; Evens Bk on mostly :18]
    2:00 rest
    12x25 Free :30, 100 Race pace [with Finis Ultimate Drag suit; 1st 3 on :14 then all :15s]

    50 Easy
    100 K for time [1:35]
    100 Easy

    Total:
    3200y (Kick 400y)
    60 min

    WED
    400 Swim
    3x200 3:20 (#1: 100 Swim, 100 Kick; #2: 50 Swim, 100 Kick, 50 Swim; #3: 100 Kick, 100 Swim)

    [Pull with paddles]
    150 2:15 BC 3/4/5
    6x50 Pull :40
    150 2:15 BC 3/4/5
    3x100 Pull 1:15
    150 2:15 BC 3/4/5
    2x150 Pull 1:45 [1:40]
    150 2:15 BC 3/4/5
    1x300 Pull 3:15 [3:15]

    3x (FL, BK, BR by round)
    ...25 K :30
    ...50 Swim :50
    ...75 K :60
    ...100 Swim 1:40

    25 race [:12]
    75 easy

    Total:
    60 min
    3650y (Kick 600y)


    THURS
    [Practice is written as SCY for those who went to Roswell pool but I did LCM elsewhere]

    400 swim
    300 IM KDS
    4x50 Build :50
    100 Kick

    3x100 2:00 fast [1:11, 1:11, 1:10 LCM]

    300 FR/BK K 6:00 [on 7:00 LCM]
    4x50 Drill :10 SR
    200 BR K 4:00 [on 5:00 LCM]
    2x50 BR Drill :10 SR
    300 FR/BK K 6:00 [on 7:00 LCM]
    200 BR K 4:00 [on 5:00 LCM]

    Broken 200 (100, :10 SR, 50, :05 SR, 50) [Did 50 from dive SCY... on ???]

    100 Easy

    Total:
    2900y (Kick 1100y) [2700m + 50y (Kick: 1100m)]
    60 min

    FRI
    1000 SKIPS

    8x100 1:15
    :60 rest
    5x100 1:12 [:10ish, :10ish, :11ish, :13, :12]
    :60 rest
    Broken 100 as 50, :10 SR, 25, :05 SR, 25 [:00]

    8x50 K :60 [with Drag Sox and fins]
    50 Easy
    Broken 100 as 50, :10 SR, 25, :05 SR, 25 [:57]

    400 Pull with agility paddles, Desc by 100 5:30
    50 Race [:27]

    100 Easy

    Total:
    3500y (Kick 600y)
    60 min
    Last edited by hurrgtsa; March 31st, 2017 at 02:20 PM.

  20. #40
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    Dec 2014
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Off

    TUES
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    10x200, #1-5 on 2:30, #6-10 on 2:40 (no break between) as #1-3 steady pace, #4-5 neg split [all pull,no paddles 2:25]

    3x [with Drag Sox + Fins; FR, FL, BK by round]
    ...2x50 K 1:00
    ...1x100 K 2:00

    2x25 :40 UW K with fins for time [:13]

    100 Easy

    Total:
    3750y (750y Kick)
    60 min

    WED
    300 Swim
    100 Kick
    6x50 :10 SR (#1: Scull/drill, #2: drill, #3: DPS)
    12x25 :30 (#1: BC0-2, #2: fast/easy, #3: easy, #4: fast) [4,8,12 on :13]

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

    50 Easy

    100 Back 1:30
    4x25 K :40
    100 Back 1:30
    2x50 K 1:10
    100 Back 1:30
    100 K 2:00
    100 Back 1:30
    2x50 K 1:10
    100 Back 1:30
    4x25 K :40

    50 Easy

    5x50 :40, hold under :35 [:31, :33, :33, :32, :32]

    100 Easy

    Total:
    3650y (Kick 600y)
    60+ min

    THURS
    400 Swim
    200 Kick
    8x50 Drill/swim :50 IMO or CH

    4x
    ...25 K fast :30
    ...50 K recovery 1:10

    3x
    ...4x
    ......1x25 STR :30 (STR is IMO by round; this is not race pace, just swim it)
    ......1x100 ROTATE IM 1:35 (#1: 50FL/50BK, #2: 50BK/50BR, #3: 50BR/50FR; #4: 50FR/50FL)

    8x25 :45 with fins+paddles+parachute; take extra :60 after #4 [all :16]
    Extra :60 rest
    2x25 :30 with fins+paddles [:10, :11]

    100 Easy

    Total:
    3150y (Kick 500y)
    60 min

    FRI
    600 swim
    8x50 IMO :15 SR (Odd: K/Drill, Even: Build)

    16x25 :30, 100 pace [:12 then all :13 except 7, 9, and 15 on :14]
    8x25 K :35 [mostly :20]
    2:20 rest
    1000 Back K 20:00
    1000 Pull with paddles 12:30 [blue strokemaker]
    12x25 Stroke :30 [2 Back, 1 Fly; Bk on :17-:18, Fl on :15, :15, :14, :14]
    8x25 K :35
    2:00 rest
    50 race [:26]

    100 Easy

    Total:
    4250y (500y Kick)
    75 min
    Last edited by hurrgtsa; April 7th, 2017 at 08:18 PM.

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