2016-2017 Competitive workouts (Roswell, GA)

[hurrgtsa]

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

[hurrgtsa]

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

[hurrgtsa]

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 + added mesh/drag on feet
: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)

[hurrgtsa]

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

[hurrgtsa]

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 + added mesh/drag on feet :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

[hurrgtsa]

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 + added mesh/drag on feet]
2x25 K 1:00 [with added mesh/drag on feet]
2x100 K 2:00 [with fins + added mesh/drag on feet]
1x50 K [:41]

100 Easy

Total:
70 min
3100y (Kick 700y)

[hurrgtsa]

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 + added mesh/drag on feet 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)

[hurrgtsa]

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)

[hurrgtsa]

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 & added mesh/drag on feet]

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

[hurrgtsa]

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 added mesh/drag on feet + 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

[hurrgtsa]

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]

[hurrgtsa]

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 + added mesh/drag on feet :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)

[hurrgtsa]

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

[hurrgtsa]

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 + added mesh/drag on feet (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 added mesh/drag on feet + 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)

[hurrgtsa]

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

[hurrgtsa]

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)

[hurrgtsa]

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.

[hurrgtsa]

2015-2016 workouts at http://forums.usms.org/showthread.ph...mp-Roswell-GA)
2016-2017 workouts at http://forums.usms.org/showthread.ph...s-(Roswell-GA)
2017-2018 workouts at http://forums.usms.org/showthread.ph...Alpharetta-GA)
2018-2019 workouts at http://forums.usms.org/showthread.ph...Alpharetta-GA)
2019-2020 workouts at http://forums.usms.org/showthread.ph...Alpharetta-GA)