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

  1. #41
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    Dec 2014
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    182

    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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    Dec 2014
    Posts
    182

    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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    Join Date
    Dec 2014
    Posts
    182

    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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    Dec 2014
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    182

    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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    Dec 2014
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    182

    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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    Dec 2014
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    182

    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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    Dec 2014
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    182

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

    MON
    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
    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
    Last edited by hurrgtsa; May 23rd, 2017 at 03:55 PM.

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