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

  1. #41
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    If you use these workouts and you intend to taper for a spring competition, please note that no taper is planned for the spring with these practices.

    You might choose to reference the workouts leading up to and including the week of December 6th, 2016 on Page 1 of this thread. The taper then was for a 3 day SCY meet that began on Fri, Dec 9.

    The next taper will be for the LCM season, probably in late July.


    MON
    1000 CH

    3x (STR is IMO by round)
    ...100 STR K 2:00
    ...4x50 STR :50
    ...200 IM on 3:00, 2:50, 2:45 by round

    500 with fins as 50 K, 25 easy swim, 25 fast swim

    8:00 K as 25 fast, 12.5 easy

    100 Easy

    Total:
    3500y (Kick 700y) [0y, 0 min - Did not swim today]
    60 min

    TUES
    400 Swim
    300 IM KDS
    200 Pull
    4x25 :30 V-sprint

    5x200 3:20 50 swim/100 kick/50 swim

    4x
    ...50 K (25 on each side) :60
    ...25 6 kick/1 pull drill :30
    ...25 DPS :30
    ...50 fingertip down, catchup back :60
    ...50 DPS :30
    ...50 try to go exactly :30 with fewest strokes as possible [#4 at :30 with 13+14 - Yes, I do have a high stroke count]

    200 Fly K on back (easy)

    25 Race [:12]
    75 easy

    Total:
    3300y (Kick 975y)
    60+ min

    WED

    1000 SKIPS

    SCY OPTION

    4x
    ...2x25 K (12.5 UW) :35
    ...2x25 easy arms, fast K :30
    ...1x50 one arm drill :60
    ...1x50 minimum stroke count :60
    ...1x50 SWOLF :60

    1500 swim, not hard. BC3, focusing on good walls

    Total:
    3000y (Kick 400y)
    60 min
    LCM OPTION

    3x
    ...6x50, odds :10 SR, evens :15 SR
    #1 & 2: K on side (12.5 UW)
    #3: 25 with easy arms & fast K, 25 catchup drill
    #4: minimum stroke count
    #5: SWOLF
    #6: easy

    100 Free fast [1:08]

    500 Bk K
    50 Easy
    50 Fly fast [:32]
    100 Easy

    Total:
    2700m (Kick 1000m)
    60 min

    THURS
    700 swim
    6x50 K (Odds: Stroke, Evens: Free) 1:00 (1:10 LCM)

    SCY Option

    2x
    ...2x50 FL :50
    ...2x50 BK :45
    ...1x100 BR K 2:00
    ...1x200 FR Neg split 2:40

    2x
    ...5x50 :60 @ 200 pace
    ...5x100 1:20, recovery

    100 Easy

    Total:
    60 min
    3600y (Kick 500y)
    LCM Option

    2x (2nd round with fins except on BR K)
    ...2x50 FL :50
    ...2x50 Bk :50
    ...1x100 Br K 2:15
    ...1x200 FR Neg split 3:00

    5x50 :60 @ 200 pace [:34-:35 but pace clock seemed ~:01 off from digital clock]
    5x100 1:30 [1:20+]

    50 Easy
    50 Fly for time [:33]
    100 Easy

    Total:
    60 min
    3000m (Kick 500m)

    FRI
    Off - Good Friday
    Last edited by hurrgtsa; April 14th, 2017 at 12:09 PM.

  2. #42
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    600 Swim
    200 IM drill/swim
    4x50 25 Fly (6 UW kicks, 2 down, 1 up), 25 easy, :15 SR

    800 LCM 12:00
    4x400 LCM Pull 6:00 (#1: No paddles, #2: Finger paddles, #3: Finis agility paddles, #4 Blue strokemaker paddles)

    (SCY Option: 900 instead of 800 on 12:00, 450 instead of 400)

    100 Easy

    Total:
    3500m (or 3800y for SCY option) (Kick 0m/y)
    60 min

    TUES
    1000 SKIPS

    600 Kick 12:00 as 4x { 50 hard, 25 easy, 25 hard, 50 easy}
    2x (25's with fins, 200 without)
    ...25 Kick on side :30
    ...25 Kick rotation :30 (cross arms, kick on stomach, rotating side-side)
    ...25 6 kick/1 pull with pause :30
    ...25 6 kick/1 pull :30
    ...25 6 kick/3 pull :30
    ...25 DPS
    ...200 perfect 3:00
    200 Kick 4:00 (25 hard, 25 easy)
    600 Swim 8:00 as 4x { 50 hard, 25 easy, 25 hard, 50 easy}

    [Used blue strokemakers for paddles]

    12x50 Pull with paddles :40 (1 easy, 2 hard) [hard on :28-:29]
    Rest ~2:00
    50 for time with fins + paddles [:22]

    100 Easy

    Total:
    70 min
    3850y (Kick 1000y)

    WED
    2x
    ...250 swim
    ...100 kick
    4x75 1:30 scull/drill/build

    2x
    ...2x50 1:30 drill/easy
    ...4x125 1:30
    ...100 K 3:00 easy
    ...2x250 3:00 [missed last one of last round @ 3:01]

    10x50 Kick :60

    100 Easy

    Total:
    65 min
    4000y (Kick 900y)

    THURS
    500 Swim
    100 Kick
    4x50 :60 (Odd: scull/build, Even: drill/build)
    8x25 :35 with fins, first 25 with 5 UW K and then increase UW K by 1 for each 25

    2x
    ...3x50 BR K :60
    ...4x75 1:20 (1-2 BR, 3-4 BK)
    ...500 Easy 7:30 (300 Free, 200 Bk)

    8x25 Sprint fly :40 [with Finis ultimate drag and fins on :14, :14, :13, :13, :14, :13, :13, :13]
    :60 extra rest
    25 fly for time [:13]

    125 Easy

    Total:
    3150y (Kick 400y)
    60 min

    FRI
    600 Swim
    8x50 :60 (Odd: Drill, Even: 25 swim, 25 kick)

    SCY Option

    14x50 :60 @ 200 Pace

    1000 K with fins

    8x50 :60 (Odds: 12 Fast K UW then easy, Evens: fast with 8 fast K UW both walls)

    100 Easy

    Total:
    3200y (Kick 1100y)
    60 min
    LCM Option

    14x50 1:05 @ 200 Pace [all :33-34ish with maybe a couple :32 except #11&13 at :34-:35ish]

    900 Kick with fins (400 Fr, 200 Bk, 300 Fr/Bk/Fl with Drag Sox)

    6x50 1:15
    #1 & 2: 25 fast with Drag Sox+fins, 25 easy
    #3 & 4: 25 fast with Drag Sox, 25 easy
    #5 & 6: 50 fast with fins

    100 Easy

    Total:
    3000m (Kick 1000m)
    60 min
    Last edited by hurrgtsa; April 21st, 2017 at 04:51 PM.

  3. #43
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    300 FRIM
    100 Kick
    300 FRIM
    100 Kick
    4x25 12.5 fast, 12.5 easy :30
    4x25 Odd: UW, Even: build :30

    10x100 1:15 [1:25 LCM - missed last 3 if not 4]

    5x100 Kick 2:00 [2:30 LCM, 2 Bk, 2 Fl, 1 Fr]

    4x [3x for LCM]
    ...2x50 :60 [1:05 LCM - :32, :32, :31, :31, :31, :31]
    ...1x50 Easy 1:30 [Took extra rest after 2nd round]

    100 Easy

    Total:
    60 min
    3200y (Kick 700y) [3050m, Kick 700m]

    TUES
    4x
    ...200 (#1: swim, #2: IM drill, #2: 25 easy, 25 fast, #4: drill/build by 50
    ...50 Kick

    20x25 :30 @ 100 pace [:12, :13, then :13-:14s but most :14s; sore & sleep]
    Extra :30
    12x25 :30 Kick with fins
    300 Easy 5:00
    12x25 :30 Non-free [Odds: Fly :14, then all :15s, Even: Back :17-:18]

    400 Pull easy with paddles 5:30
    500 Easy kick with fins
    100 Easy

    Total:
    3400y (Kick 1000y)
    60 min

    WED
    400 Swim
    200 Kick
    200 IM drill
    8x25 :35 (15y fast, 10y easy)

    2x100 Bk 1:30
    1x100 Bk 1:25
    1x100 Bk 1:20
    1x100 Fr 1:20
    1x100 Fr 1:15
    1x100 Fr 1:20
    1x100 Fr 1:10
    2x100 Bk 1:30
    1x100 Bk 1:25
    1x100 Bk 1:20

    2x
    ...6x25 Scull :40
    ...1x50 DPS :60 [13+15 strokes, 13+14 strokes]

    Broken 100 as 50, :10 SR, 25, :05 SR, 25 [:55]

    5x50 Kick :60 with Fins + DragSox
    :60 rest
    50 Kick for time [:39]

    100 Easy

    Total:
    3100y (Kick 500y)
    65 min

    THURS
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    8x50 Quarters :60 (1-4, 5-8 as last 12.5 fast, last 25, last 37.5, and whole 25) [Last 25's on :28]

    4x200 3:20 (100 Kick IMO, 100 CH)

    6x200 2:40, Pull, Desc 1->3, 4->6 [Skipped this and did 400 pull neg. split instead, 4:52]

    50 Easy
    50 Fly race [:29]

    100 Easy

    Total:
    60 min [50 min]
    3600y (Kick 500y) [2800y, Kick 500y]

    FRI
    400 Swim
    200 IM Drill
    4x25 :35 UW Kick 15y AFAP then easy
    12x25 V-sprint :30

    3x
    ...75 1:15 (25 catchup+fingertip, 25 catchup, 25 swim)
    ...75 1:30 (25 kick on side, 25 6 kick/pull, 25 swim)
    ...Broken 100 (50, :10 SR, 25, :05 SR, 25) [all :56]
    ...150 Easy 2:15

    400 Easy kick with fins [200 fr, 100 fly, 100 bk]

    3x200 3:00 Easy pull BC 3/4/3/5 by 50 [#1: no paddles, #2: Finis agility paddles, #3: blue strokemaker paddles]

    100 Easy

    Total:
    60 min
    3300y (Kick 575y)
    Last edited by hurrgtsa; April 28th, 2017 at 01:53 PM.

  4. #44
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON

    SCY Option
    10x100 (Odds: 1:20, Evens: 1:30)

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

    300 4:00
    2x150 1:55
    300 4:00
    3x100 1:15
    300 4:00
    6x50 :40
    300 4:00

    200 Kick for time

    100 Easy

    Total:
    60 min
    3900y (Kick 450y)
    LCM Option
    10x100 (Odds: 1:30, Evens: 1:45)

    4x100 2:00 (25 swim, 50 kick, 25 swim)

    300 4:30
    2x150 2:15
    300 4:30
    3x100 1:30
    300 4:30
    6x50 :50
    300 4:30

    100 Kick for time [1:56]

    100 Easy

    Total:
    60+ min
    3700m (Kick 300m)

    TUES
    400 Swim
    100 Kick
    6x50 :60 (4 drill, 2 at :30 with minimum strokes)
    8x25 Fast K :35

    12x50 :55 at 200 pace [:28, :29, :30, :29, :29, :30, -> :31, :31, :31]
    200 Easy 4:00
    10x50 :60 stroke at 200 pace
    100 Easy 2:00
    2x
    ...100 easy K with fins 2:00
    ...4x25 fast K with fins :30
    ...4x25 fast swim with fins :20 [:13, :13, :14, :14; all :13]

    100 Easy

    Total:
    3100y (Kick 700y)
    60 min

    WED
    3x
    ...200 swim (1: swim, 2: IM drill, 3: drill/build by 25)
    ...50 kick
    10x25 :30 with fins (#1-2: UW, #3: easy, #4: 12.5 fast, #5: 25 fast)

    2x [2nd round as pull with Finis agility paddles]
    ...8x50 :40
    ...4x100 1:20
    ...2x200 2:40
    ...1x400 5:20

    100 Easy

    Total:
    65 min
    4300y (Kick 250y)

    THURS
    700 Swim
    4x100 :15 SR (25 swim, 50 kick, 25 build)

    3x
    ...100 2:00 for time [:59, :59, :58]
    ...100 2:00 easy

    10x100 Kick 2:00 (Odd: Free, Even: Stroke)

    2x
    ...100 2:00 for time [FR :57, BR 1:23]
    ...50 Easy :60

    100 Easy

    Total:
    60 min
    3000y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    200 Kick/Swim by 25
    100 Drill

    10x100 1:15 [mostly 1:11s, then last 4 were rough with 1:16 on the last one]

    2x
    ...4x25 Fly :30
    ...100 Back 1:30
    ...100 Br K 2:00
    ...100 Fr K 2:00
    ...100 IM 1:30

    3x200 Pull (Odd: Fr on 2:40, Even: Back on 3:00)
    [Finis ultimate drag suit & blue strokemaker paddles; #1: 2:21, #2: easy at 2:55, #3: 2:17]

    100 Easy

    Total:
    3700y (Kick 575y)
    65 min
    Last edited by hurrgtsa; May 5th, 2017 at 01:58 PM.

  5. #45
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    2x
    ...4x100 Odd: 1:20, Evens: 1:30
    ...100 K 2:00

    [all pull with blue strokemaker paddles]
    4x200 IM 3:00 [1st 4 @ :41-:42, all other rounds @ :51ish]
    4x100 Pull 1:20
    3x200 IM 3:00
    2x200 Pull 2:30
    2x200 IM 3:00
    1x400 Pull 4:50
    1x200 IM 3:00
    4x100 Pull 1:10 [all :08ish]

    100 Easy

    Total:
    70 min
    4700y (Kick 200y)

    TUES
    500 Swim
    4x125 IM :10 SR (#1 50 Fly K, #2 50 Bk K, etc)

    3x
    ...200 K 4:00
    ...4x50 K hard 1:30

    200 pull with kickboard
    100 easy

    Total:
    2500y (Kick 1400y)
    50+ min

    WED
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    500 6:40
    5x100 1:20 [all 1:10]
    300 Back 4:30
    3x100 Back 1:30
    10x50 Kick :60

    300 Pull for time, no paddles [3:25]

    4x25 Kick with fins + DragSox :30

    100 Easy

    Total:
    3600y (Kick 800y)
    60 min

    THURS
    1000 as 400 swim/100 kick

    All on :30 SR
    400 Pull [with Finis agility paddles]
    400 Swim
    300 Pull
    300 Swim
    200 Pull
    200 Swim

    All on :40 for SCY or :45 for LCM
    4x50 Easy
    1x50 Hard
    3x50 Easy
    1x50 Hard
    2x50 Easy
    1x50 Hard

    50 Easy
    50 Fly for time [:34, LCM]

    100 Easy

    Total:
    3600y/m (Kick 200y/m) [Did LCM]
    60 min

    FRI
    6x100 (2x1:20, 1:25, 1:30)
    200 Kick
    4x50 Drill/Build :60

    20x25 :30 at 100 pace [all :13 except 7, 11, 13, 15, 19 on :14]
    100 Easy 3:00
    4x (all with fins; odd round: free, even round: stroke)
    ...2x25 UW K :30
    ...2x50 K :45
    ...2x25 Swim :30 [Free on :13, Fly on ~:15]

    500 Pull 6:30 [5:35 with blue strokemakers]
    500 Kick as 4x(12.5 easy, 25 hard, 25 easy, 12.5 hard) then 100 easy then 100 hard [last 100 at 1:45]
    50 Easy
    50 race [:26]

    100 Easy

    Total:
    3600y (Kick 1300y)
    70 min
    Last edited by hurrgtsa; May 12th, 2017 at 01:56 PM.

  6. #46
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    Post Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    1000 SKIPS

    10x100 1:20 [7 on 1:10ish then 1:12ish]
    1:00 rest
    10x100 1:20 [5 on 1:10ish then 1:13ish]
    1:00 rest
    4x100 1:20
    1:00 rest
    3x100 1:15
    1:00 rest
    2x100 1:10 [1:05, :09]
    1:00 reset
    1x100 for time [1:01]

    100 Easy

    Total:
    4100y (Kick 200y)
    65 min

    TUES

    400 swim
    4x75 1:10, 1:05, 1:00, 1:10
    3x100 25 swim, 50 kick, 25 swim 1:45

    4x50 :60 25 drill, :05 SR, 12.5 fast, 12.5 easy
    4x100 1:30 fins + paddles, 25 fast, 75 easy [with Finis Ultimate drag suit; 25's on :13, :12, :12, :12]
    4x200 Kick 2:00 [2 Back on 1:40, 1 Fl on back 1:150, 1 FR on side 1:50]

    4x150 3:00 with fins + paddles [blue strokemakers]
    Odds: 50 for time, 100 easy [:23, :24]
    Evens: 100 for time, 50 easy [:52, :50]

    100 Easy

    Total:
    60 min
    3100y (Kick 950y)

    WED
    500 Swim
    100 Kick
    4x50 :55 Drill/Build
    4x25 v-sprint kick :35
    4x25 v-sprint :30

    3x
    ...3x100 1:10 [Made all, but very last one was right at 1:10]
    ...2x50 Easy 1:15
    1x100 1:00 [1:00]

    200 Easy 4:00 BC 3/4/3/5
    800 Pull, best effort [with blue strokemakers, 9:00]

    6x100 Kick with fins 1:30, Build each 100

    100 Easy

    Total:
    3700y (Kick 800y)
    65 min

    THURS
    400 FRIM
    2x100 1:40 25 Fr, 50 Bk, 25 K
    2x100 1:40 25 Fr, 50 K, 25 Bk
    2x100 1:40 25 K, 50 Fr, 25 Bk

    4x (with fins, all on :10 SR Odd rounds: FR, Even rounds: BK)
    ...50 K with arms folded & body rotation
    ...50 6K & 1 stroke
    ...50 6K & 3 stroke

    400 5:00
    4x100 K 2:00
    300 3:45
    3x100 K 2:00
    200 2:30
    2x100 K 2:00
    100 1:15
    1x100 K 2:00

    5x10 sprint with short bungee :30

    100 Easy

    Total:
    3750y (Kick 1400y)
    65 min

    FRI
    1000 as 200 FR, 50 BK

    8x25 :40 UW K with fins
    8x25 V-sprint :30 (1st 4 with fins, 2nd 4 without)

    8x50 :60 @ 200 pace [:29, :29, :29, :28, :28, :28, :29, :29]
    100 Easy 3:00
    6x50 :50 @ 200 pace [all :29]
    200 Easy

    3x100 3:00
    #1: 25 sprint, 75 easy [:12]
    #2: 50 sprint, 50 easy [:26]
    #3: 75 sprint, 25 easy [:42]

    4x50 K :60 [with fins + DragSox]
    2x25 K 1:00 [with DragSox]
    2x100 K 2:00 [with fins + DragSox]
    1x50 K [:41]

    100 Easy

    Total:
    70 min
    3100y (Kick 700y)
    Last edited by hurrgtsa; May 19th, 2017 at 02:17 PM.

  7. #47
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON - SCY
    400 Swim
    300 IM KDS
    200 Kick
    4x25 V-sprint :30

    5x200 2:40
    #1: Even pace [2:23]
    #2: Build each 50
    #3: Desc by 50
    #4: Negative split [2:18]
    #5: Best effort [2:13]

    6x (Odd round: FL, Even round: FR)
    ...25 UW Kick :30
    ...25 FR BC6, FL BC3 :30
    ...50 K:60

    3x
    ...300 Pull, no paddles 4:00 [all 3:40ish]
    ...4x25 sprint :30 [:14,:14,:13,:14; :14,:14,:14,:13; :14,:13,:13,:13]

    100 Easy

    Total:
    3900y (Kick 750y)

    TUES - SCY
    400 FRIM
    12x25 :30 with fins; Odds: UW kick, Evens: build; 4 FL, 4 BK, 4 BR
    3x100 1:30 (50 catch-up, 50 DPS) [15 str on last 25]

    500 with fins as 4x(50 Fly, 75 Back). Just swim it, maintaining form.

    10x100 Kick 2:00 [8 free, 2 back]

    6x25 :45 fast with parachute, pull buoy, and paddles [:18, blue strokemakers]

    100 Easy

    Total:
    2750y (Kick 1150y)
    60+ min

    WED - SCY
    400 Swim
    4x100 1:45 (25 swim, 50 kick, 25 swim)
    8x25 :30 2x(UW, easy, BC, easy)

    9x
    ...50 Kick :60
    ...50 Drill :60
    ...100 1:20, Desc 1->3, 4->6, 7->9 [:09, :06, :01; :08, :05, SKIPPED; :07, :03, :00]

    400 Backstroke, just swim
    100 Easy

    Total:
    3300y (Kick 650y)

    THURS - LCM
    500 Swim (75 Free, 50 Back)
    100 Kick
    8x50 IMO Odd: Drill, Even: Build

    4x500 as
    #1 & 2: swim on 7:30
    #3: Bk K with fins on :30 rest
    #4: Pull [Finis agility paddle]

    2x
    ...50 Fast [:31, :31] + 100 Easy 2:30

    100 Easy

    Total:
    60 min
    3400m (Kick 600m)

    FRI - LCM
    400 Swim
    3x200 50 swim, 100 kick, 50 swim on 3:45, 4:00, 3:45 (#1 Fr + Bk K, #2 Bk + Fl K on back, #3 Fr + Bk K)

    12x50 :60
    #1-6 as 25 fast, 25 easy as 2x(2 Fr, 1 Fl)
    #7-12 as 200 pace [:34, :33, :33, :33, :34, :33]

    5x200 IM 3:30 [3:11-3:13]

    50 Fast Fly [:33] + Easy 50

    3x100 Kick with fins + DragSox 2:15

    8x150 2:10 pull, Odd: hard, Even: easy [blue strokemaker paddles, 1st 3 odds on 1:50ish then fell apart on last odd]

    100 Easy

    Total:
    85 min
    4300m (Kick 600m)
    Last edited by hurrgtsa; May 26th, 2017 at 02:27 PM.

  8. #48
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    MON
    Off

    TUES - LCM
    400 Swim
    100 Kick
    8x50 :10 SR 25 drill, 25 build (Odd: Free, Even: IMO)
    100 Kick

    3x300 4:30 Desc 1->3
    1:00 rest
    3x200 3:00 Desc 1->3
    1:00 rest
    3x100 1:30 Desc 1->3
    [Barely able to descend, sore and drained from non-swim workout on Monday]

    4x50
    Odd: 25 Fly kick, 25 fly swim :60
    Even: 25 Free, :30 sec vertical kick, 25 Free 1:30

    100 Easy

    Total:
    60 min
    3100m (Kick 300m) [:30 vertical kick counted as 25m]

    WED - LCM
    6x100 Odd: 1:35, Even: 1:50
    100 Kick
    4x50 Drill :60
    100 Kick

    6x50 :60, Odd: 25 fast, 25 easy; Even: 50 fast [:33, :33, Fly :36]

    2x
    ...200 IM Kick 4:40
    ...4x50 Kick 1:10

    6x50 :60 with fins, Odd: 25 easy kick, 25 fast kick; Even: 50 fast [:28, :28, Fly :33]

    500 Kick with fins (75 Back K, 50 Fly K on back)

    100 for time with fins + paddles [blue strokemakers, :55]

    100 Easy

    Total:
    3100m (Kick 1650m)
    60 min

    THURS - SCY
    300 Swim
    100 Kick
    4x100 Odd: 1:20, Even: 1:30
    4x50 :60 Build IMO

    20x25 :30 @ 100 pace [:13 on all evens, saw "long" :14 on the clock for all odds]
    50 Easy
    6x25 Drill :10 SR
    Next top...
    4x
    ...4x25
    Round #1 :35 [:12, :13s]
    Round #2 :30 [:13s]
    Round #3: 25 [:13-14s]
    :60 extra rest after Round 3
    Round #4 :20 [:13, :14, :15, :15]

    8x25 with fins :30 (Odds: UW K, Evens: Fly BC2)

    2x
    ...4x100 Pull 1:30, 1:20, 1:15, 1:10 [1st round: no paddles, 2nd round: blue strokemaker paddles with Finis Ultimate drag suit]
    ...:45 between rounds

    100 Easy

    Total:
    65 min
    3200y (Kick 200y)


    FRI - LCM

    500 Swim (200 Free, 50 Back)
    2x
    ...2x50 Kick 1:15
    ...2x50 Drill 1:00

    7x200 3:00 [2:45, :46, :47, :47, :47, :47, :48]

    6x50 Kick 1:10
    :60 equipment break
    100 Kick with fins 2:00
    2x50 Kick with fins :60

    3x100 2:30 fast [:05, :09, :12]

    100 Easy

    Total:
    65 min
    3200m (Kick 700m)
    Last edited by hurrgtsa; June 2nd, 2017 at 02:06 PM.

  9. #49
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    Dec 2014
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    227

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

    MON - LCM
    400 Swim
    200 Kick
    6x50 :60 (Drill, Easy, Build)

    4x100 1:20 [1:15, :18, :19, :20]
    100 Easy on about 3:00
    3x100 1:20 [1:15, 1:18, 1:20]
    100 Easy on about 3:00
    2x100 1:20 [1:18, 1:20]
    100 Easy on about 3:00
    1x100 1:20 [1:18]
    100 Easy

    6x50 Kick 1:10 [Odd: back, Even: Fly on back; with fins & DragSox]

    100 from dive [:60]

    3x
    ...50 Fast [:32, :31, :30]
    ...50 Easy

    50 Easy

    Total:
    65 min
    3050m

    TUES - SCY
    400 Swim
    300 IM KDS
    8x25 :30 (1: Easy, 2: UW, 3: Easy/Fast, 4: Fast/easy)
    100 Kick

    This set comes from Sweetenham's "Championship Swim Training"
    4x50 1:30 All 50s at 2nd 50 of 100 pace [:27, :26, :26, :27]
    1x25 :45 fast [:13]
    3x50 1:30 [:29, :28, :28]
    2x25 :45 fast [:13, :12?]
    2x50 1:30 [:28, :28]
    3x25 :45 fast [:13s and maybe some :12s]
    1x50 1:30 [:28]
    4x25 :45 fast [:12, :13, :12, :12]

    3x [Round #1: FL, #2: Bk, #3: FL]
    ...25 STR + 75 FR 1:40
    ...50 STR + 50 FR 1:40
    ...75 STR + 25 FR 1:40
    ...100 STR 1:40
    1:20 rest
    50 Fly for time [:29]

    100 Easy

    Total:
    65+ min
    3100y

    WED-LCM

    400 Swim
    2x with fins
    ...4x50 Drill :55
    ...100 Kick 2:00

    None of this is meant to be fast...
    2x300 Pull, no paddles 4:30
    4x50 Kick 1:15
    4x150 Pull, no paddles 2:15
    2x100 Kick 2:30
    6x100 Pull, finger paddles 1:30
    200 Kick 5:00
    12x50 Pull, paddles :45 [blue strokemaker]

    4x50 Kick as
    Odd: Fast on 1:00 [:49, :45]
    Even: Easy on 2:00

    100 Easy

    Total:
    80 min
    4300m (Kick 1000m)

    THURS - LCM
    400 Swim
    300 IM 25 Drill, 50 Kick
    300 50 CH Easy, 25 IMO fastish

    All on :25 rest. None of it is intended to be fast, just swim through it.
    400 IM
    300 IM
    200 IM
    100 IM

    4x50 IMO :60 UW AFAFAP then fast with fins

    4x50 :60 with parachute, fins + paddles [:40, :43, :45, :44]
    400 easy kick with fins
    50 fast with fins + paddles [:26 with blue strokemakers]

    100 easy

    Total:
    70? minutes
    3000m (Kick 600m)

    FRI - SCY
    300 Swim
    200 Kick
    4x50 Drill/Build :55
    3x100 1:30, Desc

    50's are all on 200 pace or better.
    4x50 1:30
    100 Easy 2:00
    3x50 1:30
    3x50 1:20
    100 Easy 2:00
    4x50 1:10
    4x50 1:00
    100 Easy 2:00
    3x50 :50
    100 Easy 2:00
    2x50 :40

    100 Easy

    Total:
    60 min
    2650y
    Last edited by hurrgtsa; June 9th, 2017 at 01:53 PM.

  10. #50
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    227

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

    MON - LCM
    600 Swim
    400 IMO as 25 kick, 25 scull, 25 drill, 25 build

    10x100 1:25 [1:20, next 7 on 1:21-22ish, 1:23, 1:25]

    2x with fins. Round #1 is Fly, Round #2 is CH
    ...50 Drill :60
    ...50 Kick :60
    ...50 Drill :60
    ...100 Swim 1:30

    800 Kick with fins as 25 hard, 50 easy (then extra 50 easy at the end)

    50 Fly for time [:33]
    50 Easy

    Total:
    70+ min
    3400m (Kick 1000m)

    TUES - LCM
    400 Swim
    300 IM KDS
    4x50 :60 (25 drill, 25 build)
    100 Kick (25 hard, 25 easy)

    This set derives from a set used by the Stingrays
    All of the 50's are fast [Last 6 50's with Finis Ultimate drag suit]
    1x50 1:00 [???]
    100 Easy 2:30
    2x50 1:15 [:30, :31]
    100 Easy 2:30
    3x50 1:20 [:31, :31, :31]
    100 Easy 2:30
    4x50 1:30 [:31, :30, :31, :31]
    100 Easy 3:00
    3x50 1:20 [:33, :35, :34]
    100 Easy 3:00
    2x50 1:15 [:33, :34]
    100 Easy 3:00
    1x50 [:33]

    400 Pull DPS with paddles [blue strokemaker]
    300 Easy back Kick with fins
    100 Easy

    Total:
    75 min
    3200m (Kick 400m)

    WED - LCM
    500 Swim (75 Free, 50 Back)
    100 Kick, no board
    4x50 :05 SR (Odd: BC2/3/4/5, Even: Build)

    8x25 :35 Treading water between odd & evens (Odd: 12.5 fast, 12.5 easy; Even: 25 fast) [6 free, 2 fly]

    4x100 Back 1:45
    2x50 Back K 1:10
    3x100 Back 1:40
    2x50 Back K 1:10
    2x100 Back 1:35
    2x50 Back K 1:10
    1x100 Back 1:30
    2x50 Fly K on back 1:10

    800 Pull, no paddles. Focus on technique and holding constant pace

    5x50 K 1:15 [with DragSox + fins]
    :45 extra rest
    50 K for time [:45]

    100 Easy

    Total:
    70+ min
    3600m (Kick 800m)

    THURS - SCY
    600 Swim
    200 Kick
    4x50 :55 BC2/3, 3/4, 4/5, 5/6

    8x25 :30, First 15y fast and...
    #1: 10 UW K
    #2: 9 UW K.
    etc
    #8: 3 UW K

    6x (Odd rounds: Free, Even rounds: IMO)
    ...50 K :60
    ...25 BC :30 (Fly: 2 down, 1 up, Back: eh, Br: double pullout, Fr: BC4)
    ...50 Drill :55
    ...75 Swim easy 1:15

    50 Easy
    Broken 100 as 50, :10 SR, 25, :05 SR, 25 [:53]
    150 Easy

    Total:
    50 min
    2700y (Kick 500y)FRI
    Off - meet
    Last edited by hurrgtsa; June 19th, 2017 at 02:19 PM.

  11. #51
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    Dec 2014
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    227

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

    MON - LCM
    4x
    ...200 swim
    ...50 Kick

    3x
    ...100 1:20
    ...200 2:45
    ...50 easy K 1:55 (only for Rounds 1 & 2)

    8x25 sprint from dive, walk back (Odd: free, Even: CH) [Even: fly]

    6x50 25 fly, :30 vertical kick, 25 free 1:30 [with Finis ultimate drag suit]

    100 easy
    400 pull with paddles
    100 easy

    Total:
    70 min
    3250m (Kick 450m) counting :30 vertical kick as 25m

    TUES - LCM
    400 Swim
    100 Kick
    4x100 IM 1:55 (Odd: drill, Even: swim)
    2x50 Kick (25 fast, 25 easy)

    100 1:30
    100 1:25
    100 1:30
    100 1:20
    100 1:30
    100 1:15 [1:18]
    1:00 rest
    200 Pull 3:00 [Finis agility paddles]
    200 Pull 2:50
    200 Pull 3:00
    200 Pull 2:45
    200 Pull 3:00
    200 Pull 2:40
    2:00 rest
    50 :45 [50s were SCY, add :05 for LCM]
    50 :40
    50 :45
    50 :35
    50 :45
    50 :35

    50 Kick for time [:36 SCY]
    100 Easy

    Total:
    3250m (Kick 250m)
    60+ min

    WED - LCM
    500 Swim
    200 IM Kick
    4x50 IMO Drill :60
    2x50 :60 (#1: 5 fast FL strokes then BK easy, #2: 5 fast BR strokes then FR easy)

    4x250 IM on :15 rest (not fast, just swim) as
    #1: 75 fly, 75 bk, 50 br, 50 fr
    #2: 50 fly, 75 bk, 75 br, 50 fr
    #3: 50 fly, 50 bk, 75 br, 75 fr
    #4: 75 fly, 50 bk, 50 br, 75 fr

    4x
    ...200 3:40 as 50 Fly K, 100 Fly 3-3-3, 50 Bk swim (not fast)
    ...50 Fr easy :60

    8x25 :60 against stretch/bungee cord

    100 ez

    Total:
    75 min
    3300m (Kick 400m)

    THURS - LCM

    300 Swim
    100 IM Kick
    12x50 drill with fins :60 (2 Fl, 2 Ba, 2 Br, 6 Fr)

    4x50 K 1:30 Fast [:47-:50]
    100 K 2:30
    4x50 K 1:30 Fast [:51-:53]
    200 K 5:00
    4x50 K 1:30 Fast [:51-:54]
    300 K 7:30
    4x50 K 1:30 Fast [:50-:53]

    50 Easy
    2x
    ...50 Fast :45 [Fr :29, Fl :32]
    ...100 easy 2:30

    Total:
    70+ min
    2750m (Kick 1500m)

    FRI - LCM
    8x100 (Odd: 1:30, Even: Bk 1:45; stretch break after 1st 4)
    8x25 on :15 SR from 12.5 out, working turns

    10x50 :60 at 200 pace [not a good day; :34, :33, then :34-:36]

    5x200 pull 2:40 with paddles [blue strokemaker; 2:30, :45, :46, :47, :48]

    4x100 Kick 2:20 with Drag Sox + Fins [#4 was SCY]

    600 Kick with Fins [SCY]

    50 Easy
    Broken 100 as 50, :10 SR, 50 [:55 SCY as 50, :10 SR, 25, :05 SR, 25]
    50 Easy

    Total:
    75+ min
    3700m (Kick 1000m) [2800m + 900y]
    Last edited by hurrgtsa; June 23rd, 2017 at 02:31 PM.

  12. #52
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    Dec 2014
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    227

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

    MON - LCM
    400 Swim
    100 Kick
    8x50 IMO :60 (1st round: drill/swim, 2nd round: drill/build)
    2x50 kick 1:15 (25 easy, 25 fast)

    3x100 2:00 [1:08, :11, :11]
    100 Easy 3:00
    3x100 2:00 [:12, :12, :15]
    200 Easy 5:00
    3x100 2:00 [:14, :13, :15]
    300 Easy 7:00
    1x100 [1:07]

    All on :30 rest
    400 Pull with paddles [red strokemaker]
    300 Kick (100 Bk, 100 Fl on Back, 100 Bk)
    200 Pull no paddles
    100 Kick for time 1:54

    100 Easy

    Total:
    75+ min
    3700m (Kick 600m)

    TUES - SCY
    300 Swim
    4x125 :10 SR IMO (50 kick, 25 scull, 25 drill, 25 swim)
    4x50 :60 (25 UW, 25 build)

    30x25 :30 @ 100 pace [:13, :13, :13, then :13s but mostly "long" :14s]

    2x with fins
    ...200 Back K 3:00
    ...2x75 Fly K 1:15
    ...100 Fly 1:30 as (#1: 50, :10 SR, 50; #2: 100)

    4x50 K with fins + dragsox :60
    :30 equipment break
    1x50 K with fins :60 [:32]
    1x50 fast swim [:26]

    100 Easy

    Total:
    60+ min
    3050y (Kick 1150y)

    WED - LCM
    500 Swim
    10x50 1:10 (Odd: 25 scull, 25 drill; Even: 50 SWOLF) [40+ strokes...eck]

    5x200 3:00
    #1: steady pace [2:45]
    #2: build each 50 [2:43]
    #3: neg split [2:45]
    #4: desc by 50 [2:43]
    #5: good effort [2:39]

    8x25 1:15 against bungee cord

    100 for time from dive [1:02]
    50 Easy

    6x150 3:00 with fins + paddles (Extra :60 before round 3)
    Odd: 100 fast, 50 easy [:00, :00, :02; #1 & #2 with red strokemaker, #3 with blue]
    Even: 50 fast, 100 easy [:27, :26, :26; #1 & #2 with red strokemaker, #3 with blue]

    Total:
    3250m (Kick 0m)
    75 min

    THURS - SCY
    6x100 1:20, :25, :30 (x2)
    200 Kick
    8x25 :10 SR IMO, Odd: UW, Even: 12.5 Fast UW, 12.5 easy

    200 Fr 3:00 3/5/3/5
    3x100 Fly 3-3-3 [Knee screwy, sat out middle one] 1:30
    50 Fly fast [:34]
    200 Fr 3:00 3/5/3/5
    3x100 Back pull 1:30
    50 Back fast [:37]
    200 Fr 3:00 3/5/3/5
    4x50 Br with fins :50 (Odd: Fly K, Even: Free K)
    :10 equipment break
    50 Br fast [:42]
    200 Fr 3:00 3/5/3/5
    4x50 Drill :60 (25 underwater recovery, 25 catch-up)
    :60 extra rest
    50 Fr fast [:26]
    50 Easy
    25 Fr fast [:12]
    75 Easy

    Total:
    60 min
    3100y (Kick 200y)

    FRI - LCM
    1000 SKIPS

    These are supposed to be continuous. I couldn't do it and took extra rest after the 150s and 100s
    300 4:15
    2x150 2:10 [:35 rest after 2nd 150]
    3x100 1:25
    6x50 :45

    50 Easy

    (Compare to Wed of Week of Jul 10, 2016)
    Broken 100 Fly as 50, :10 SR, 50 [1:11]
    :60 rest
    50 Fly [:34]

    1000 Pull with red paddles

    5:00 rest

    50 for time [:30]
    50 Easy

    Total:
    3500m (Kick 200m)
    Last edited by hurrgtsa; June 30th, 2017 at 11:01 AM.

  13. #53
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    Dec 2014
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    If you are using these practices, please assume there are four weeks until the taper meet. If you are using these workouts for a different timeframe then please adjust accordingly.

    Compared to prior tapers from April or July 2016 in http://forums.usms.org/showthread.ph...mp-Roswell-GA) or from Dec 2016 earlier in this thread, I intend to tone the last week down a bit more than I have in the past. I always have a hard time balancing rest with maintaining endurance and strength. So we'll see.

    Also, my personal focus is going to be on 50 Free & Fly and 100 Free & Fly. Maybe 200 Free but probably not. So take that into consideration too.

    MON - LCM
    400 Swim
    400 RIM (25 kick, 25 drill, 50 swim)
    4x50 (10 UW Kick then build) :60

    3x
    ...4x50 K 1:15
    ...3x100
    Round #1: Kick is Fly; 100s are Fly on 1:40 as 50 1-arm drill, 50 swim
    Round #2: Kick is BR; 100s are Back on 1:45
    Round #3: Kick is FR; 100s are Free on 1:30

    6x50 1:30 fast [:32, :31, :31, :30, :30, :31]

    4x300 Pull 4:30 [with red strokemaker paddles + Finis Ultimate drag suit]

    50 Easy
    100 Fast [1:08]
    50 Easy
    100 Fast Kick [1:58]
    100 Easy

    Total:
    4400m (Kick 800m)
    90 min

    TUES
    Off

    WED - LCM
    400 Swim
    300 IM KDS
    200 Pull no paddles
    100 Scull/drill

    10x50 :60 at 200 pace [:33, :34, :34, :33, then mostly :34s with a :33 or two]
    200 Easy
    8x25 against bungee 1:10 [:22-:25]
    200 Easy BC 3/4
    800 Pull with paddles [~10:40, red strokemakers]
    100 Easy

    Total:
    3000m (Kick 100m)
    65 min

    THURS - SCY
    [not a good day, very sore from XFit]
    300 swim
    200 with fins (25 drill, 25 swim)
    8x25 :35 (#1: UW K, #2: fast/easy, #3: BC1, #4: fast/easy)
    4x75 1:20, Desc by 25 with :05 after each 25

    3x
    ...2x50 K 1:10
    ...4x50 Drill/easy :55
    ...12x25 :30 at 100 pace (Round #1: Free, #2: CH, #3: IM)
    [#1 :14, :13, :14, :13, then mostly :14s;
    #2 3 FL :15, :15, :16, 3 BK :19, :18, :18, 3 FL :15, :15, :16, 3 BK :19, :20, :20
    #3 FL :15-16, BK :18-19, BR :21-22, FR :13-14 ]

    200 Easy K with Fins
    25 race [:12]
    75 easy

    Total:
    3100y (Kick 550y)
    60+ min
    Last edited by hurrgtsa; July 6th, 2017 at 02:23 PM.

  14. #54
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    Dec 2014
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    227

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

    MON - LCM
    400 Swim
    400 IM as 50 K, 25 Drill, 25 Swim
    4x50 :60 10 UW K, BC5

    3x100 1:30
    100 K 2:20
    3x100 1:35
    2x50 K 1:10, 1:15
    2x100 1:20
    100 Easy 2:20
    3x100 1:25
    100 K 2:45
    3x100 1:30, Desc 1->3 [:23, :21, :19]

    Broken 100 FR (50, :10 SR, 50) [:31 + :34 = 1:05]
    Easy 100 4:00
    Broken 100 CH (50, :15 SR, 50) [Fly :33 + :40 = 1:13]

    8x25 Bungee 1:15 [:17-:18]

    50 Kick for time [:44]

    100 Easy

    Total:
    3450m (Kick 550m)
    75min

    TUES - LCM
    300 Swim
    300 IM 50 drill, 25 swim
    4x50 IMO Kick 1:15
    4x50 25 scull, 25 build :10 SR

    (Compare main set to WED of week of Jul 3 last year)
    2x100 Fast 3:00 [1:04, :06]
    200 Easy 4:00
    1x100 Stroke Fast 3:00 [Fly 1:17]
    2x50 Stroke Fast 1:30 [Fly :35, :37]
    200 Easy 5:00
    4x50 Fast with fins + paddles [red strokemaker and with Finis Ultimate drag suit :28, :28, :29, :27]
    100 Easy

    400 Kick with fins
    4x150 Pull, Desc by 50 2:15 [red strokemakers, ~1:54-2:00]
    200 Kick with fins for time [1:44]

    100 Easy

    Total:
    3500m (Kick 800m)
    75+ min

    WED
    600 Swim
    200 IM 25 drill, 25 swim
    4x50 IMO 25 kick, 25 build

    3x
    ...200 2:45
    ...100 1:20
    ...100 Back 1:45
    ...100 25 Kick, 25 Drill, 25 Back, 25 Swim 2:10

    5x100 Fly on :20 rest with fins as
    #1: 50 K on back, 50 swim
    #2: 25 Left arm, 25 right arm, 50 swim
    #3: 25 3-3-3, 50 Swim
    #4: 100 K on back
    #5: Swim

    2x
    ...2x100 K 2:15 with fins + DragSox (or with no fins)
    ... :60 equipment break
    ...1x100 K 2:00 fast with fins
    ... :60 equipment break

    50 Easy
    50 Fast [:29]
    100 Easy

    Total:
    3800m (Kick 875m)
    75 min

    THURS - LCM
    800 SKIP
    4x50 Build IMO :60

    (Adapted from https://www.yourswimlog.com/josh-schneider-sprint-set/)
    5x
    ...2x50 :60 fast [:31, :32; :31, :32; :30, :31; :30, :31; :30, :31]
    ...100 Easy 3:00
    :60 Extra rest
    2x
    ...50 Fast + 50 Easy 3:00 [:30; :30]
    ...100 Fast + 50 Easy 3:00 [1:06; 1:07]

    6x50 Kick :15 rest [with dragsox + fins]
    :60 Equipment break
    100 K for time [1:50]

    5x25 Against bungee cord 1:30 [4 fly, 1 free]

    100 Easy

    Total:
    85 min
    3125m (Kick 600m)

    FRI - LCM
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    4x400 Pull 6:00, Negative split [~5:13]

    All with fins on :30 rest...
    500 easy Back K
    50 easy Fly K on back
    100 (25 fast, 75 easy) [Fly]
    50 (12.5 fast, 37.5 easy) [Fly]
    50 Fast [Free, :26]
    50 Easy
    100 easy K
    100 Fast [Free, :58]

    12x25 on 1:15-1:30 with bungee cord
    3 against bungee, 1 with

    50 Easy
    100 Broken Fly (50, :15 SR, 50) [1:13]
    50 Easy

    Total:
    ~90 minutes
    4100m (Kick 850m)
    Last edited by hurrgtsa; July 14th, 2017 at 03:41 PM.

  15. #55
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    Dec 2014
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    Re: 2016-2017 Competitive workouts (Roswell, GA)

    THIS IS THE LAST HARD WEEK. Next week will be the end-of-season taper. If you are planning to compete at USMS Nationals then you will want to adjust accordingly.


    MON - LCM
    400 Swim
    8x50 Odd: Kick, Even: Drill :10 SR
    8x25 V-Sprint :30

    10x50, 6 on 1:30 then 1:20, 1:10, 1:00, :50 [:30, :31, :30, :32, then :31-:32 except :33 on #10]

    8x25 on 1:30; 3 against bungee, 1 with bungee; Extra :60 after 4
    100 Easy
    4x25 sprint from dive

    3x300 Pull 4:20, Desc by 100

    100 Fly for time [1:20]

    100 Easy

    Total:
    80 min
    3000m

    TUES - SCY
    4x
    ...200 (#1: swim, #2: IM drill, #3: BC3/4/3/4, #4: IM)
    ...50 K

    4x200 2:45, Negative split, Desc 1->4 [2:26, 2:25, 2:21, 2:16]
    6x50 K :60 (Odd: Easy/Hard, Even: Hard/Easy)
    Broken 100 2:00 as 50, :10, 25, :05, 25 [:56]
    500 Swim 7:30
    10x50 :45 (Add extra :15 on #4 & #8), easy arms, hard K
    :90 rest
    Broken 100 2:00 as 50, :10, 25, :05, 25 [:55]
    10x25 K :45 [:18]
    8x25 :40, 12.5 fast

    Easy 50

    2x
    ...25 Fast [:11]
    ...50 Easy

    3x
    ...25 Fast Fly [:13]
    ...25 Easy

    25 Fast [:12]
    25 Easy

    Total:
    80 min
    4150y (Kick 750y)

    WED - LCM
    6x100 Odd: 1:30, Even: 1:45
    8x50 :10-:15 rest, RIMO, Odd: 12.5 sprint, 37.5 drill, Even: 12.5 sprint, 37.5 kick

    8x150 3:00. Extra :60 rest before #7 and #8. With fins + paddles [red strokemaker]
    Odd: 50 for time + 100 easy [:26, :27, :26, :25]
    Even: 100 for time + 50 easy [:57, :58, :57, :56]
    (Compare to FRI of Week of Jul 10 from 2015 at http://forums.usms.org/showthread.ph...l=1#post321275)

    2x200 2:00 Kick with fins, easy
    4x50 K 1:10, No fins, Odd: Hard, Even: Easy

    200 Easy

    Total:
    65 min
    3000m (Kick 700m)

    THURS - SCY

    800 SKIP
    8x25 :35 12.5 Fast, Odd: Free, Even: IMO

    5x50 :60, Odd: 25 Fast fly/25 Easy CH, Even: 25 Easy CH/25 Fast Fly [1st 25 on odds at :14, :15, :14]

    50 Easy

    200 for time [2:04]

    50 Easy

    3x (STR is IMO by round)
    ...100 Drill 1:40 (25 Str, 25 Fr)
    ...200 3:20 (25 Str K, 25 Fr Sw)
    ...200 3:00 (25 Str, 25 Fr)

    4x100 on 4-5:00 rest
    #1: Free [:57]
    #2: CH [Fly 1:09]
    #3: Kick [~1:34]
    #4: Free [:56]

    4x25 1:00 [:12, :12, :13, :13]

    8x25 1:00 with bungee; Odd: Fly against bungee, Even: Free with bungee

    50 Easy

    Total:
    100 min
    3800y (Kick 500y)

    FRI - LCM
    600 Swim
    200 Kick
    8x25 :40 12.5 fast, 12.5 easy

    Broken 100 [1:02, 1st 50 at :30]

    50 Easy

    12x50 K with fins :60, Desc 1->3, etc

    Broken 200 [2:24, did not give it best effort]

    100 for time from dive [59.4, without drag suit]
    100 Easy

    5x100 1:40, 1:40, 1:30, 1:35, 1:30

    4x25 against bungee 1:30
    4x25 with bungee

    100 Fly for time [1:16]
    :60 rest
    50 Fly for time [:34]
    50 Easy

    400 Pull, easy, no paddles
    100 Easy

    Total:
    3550m (Kick 800m)
    90 min
    Last edited by hurrgtsa; July 21st, 2017 at 02:34 PM.

  16. #56
    Very Active Member
    Join Date
    Dec 2014
    Posts
    227

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

    TAPER

    MON - LCM
    400 Swim
    300 IM KDS
    4x50 :60, easy BC4 [:37-:38]
    2x50 K :10 SR

    8x25 :60, 12.5 all out, 12.5 easy; Extra :60 after 4

    Easy 200 (50 Free, 50 Back)

    Broken 100 [:29 + :32 = 1:01]

    4x200 3:30, Easy, BC3/4/3/5
    #1: Pull
    #2: Pull with Finis agility paddles
    #3: Swim with fins
    #4: Swim with fins + Finis paddles

    3x100 Kick with fins, 75 easy + 25 hard [Fr, Fl, Fr] on :15 SR

    4x25 *with* bungee [3 free, 1 fly]

    50 Fly fast [:31]

    100 Easy
    2 starts
    50 Easy

    Total:
    2900m (Kick 500m)

    TUES - LCM
    600 Swim
    200 IM Kick
    200 IM Drill/swim

    6x25 1:00 (12.5 fast) [3:00 break after 4]

    Broken 100 Fly [:32 + :35 = 1:07]

    Easy 100

    12x50 1:00, 2 easy, 1 effort [:40, :40, :36, :39, :40, :36, :38, :39, :34, 2:00 break, :36, :38, :34]

    3x25 *with* bungee ~1:30 (2 free, 1 fly)
    300 Easy kick with fins

    50 Fr fast [:29]

    150 Easy

    Total:
    2500m (Kick 500m)

    WED - SCY
    400 Swim
    300 IM KDS
    4x50 :60 (25 UW, 25 Back)
    100 Kick

    4x25 1:00 (12.5 all out)
    100 Easy
    4x25 starts
    200 Easy
    4x25 turns 1:00
    200 Easy
    25 For time [:11, low]
    175 Easy

    Total:
    2000y (Kick 100y)

    THUR - LCM
    (Last practice of taper)
    400 Swim
    300 IM KDS
    4x50 1:00
    100 Easy kick

    4x50 (12.5 all out, 37.5 easy) 1:30

    100 (12.5 all out, 87.5 easy)

    300 Easy

    Total:
    1600m (Kick 200m)
    Last edited by hurrgtsa; July 27th, 2017 at 10:11 AM.

  17. #57
    Very Active Member
    Join Date
    Dec 2014
    Posts
    227

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

    Did you use these practices? If so, please send me a private message with feedback such as (but not limited to)...

    1) What did you change when you scaled or tailored the practices?

    2) What was missing that you'd like to see incorporated?

    3) What would you do differently next year/season?

    4) Did you use the practices as...
    A) a swimmer for your own workouts
    B) a swimmer for your workouts with a group of other people
    C) a coach for your swimmers
    D) some combination of A, B, and C

    5) If you used these practices with other swimmers, did they ever have any feedback throughout the season?

    6) In which event(s) did your performances improve?

    7) In which event(s) did your performances not improve?



    Thanks.
    Last edited by hurrgtsa; August 7th, 2017 at 05:31 PM.

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