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Thread: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA)

  1. #1
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    2015-2016 Competitive workouts (Alpharetta & Roswell, GA)

    These are the 2015-2016 practices were written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon. (Not all of the swimmers do this same practice.) Come join us! Contact aaron@swimatlanta.com or (770) 992-7946

    See http://forums.usms.org/showthread.ph...s-(Roswell-GA) for the 2016-2017 practices.

    I had originally posted these at http://forums.usms.org/showthread.ph...estyle-some-IM but I found the format I used back then hard for me to reference as I go back now to look up some different sets. Also, the practices for the SCY season are incomplete because I didn't record every practice at that time, but after April all of the practices are recorded here.

    There was a taper for a SCY meet Apr 9-10 and a LCM taper for Jul 22-24.

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

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

    Some examples of common acronyms that will be used:

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

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Oct 19, 2015

    WED

    4x
    ...100 Free 1:20
    ...100 Back 1:30
    ...50 Kick Choice 1:00


    8x75 (25 Fly, 25 Bk, 25 Br) 1:10

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

    4x (Reverse IM order by round)
    ... 4x25 :20 (Fr), :30 (Br), :25 (Bk, Fly). 5 u/w dolphin kicks on each 25
    ... 100 Kick 2:00

    100 Warm-down

    Total:
    3700 yards
    60 minutes

    THURS
    400 Swim
    100 Kick
    200 IM Drill
    6x50 Choice Build :45

    4x250 3:15
    odd: swim
    even: pull

    3x (All with fins; odd rounds: free, even round: choice)
    ...2x100 Kick on back 1:30
    ...2x50 Fast kick with board 1:00
    ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100)

    100 Warm-down

    Total:
    3300 yards
    60 minutes

    FRI
    300 Swim
    300 IM Kick/Drill/Swim by 25
    6x50 Drill/Distance-per-stroke :50
    100 Kick

    3x
    ...100 IM 1:30
    ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba)
    ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr)
    ...25 Fly :25

    Following is choice stroke and choice between swim or pull
    4x100 1:25, Desc 1-4
    50 Easy 1:00
    4x100 1:20 Desc 1-4
    50 Easy 1:00
    4x100 1:15 Desc 1-4

    50 Kick for time

    100 warm-down

    Total:
    3200 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Oct 26 (incomplete)

    WED
    2x
    ...200 Free 2:40
    ...100 Kick 2:00
    ...4x50 Drill/Swim :50

    5x200 Free (100 Kick, 100 Swim) 3:20

    400 IM 6:00

    100 warm-down

    Total:
    2500 yards
    45 Minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Nov 2 (incomplete)

    TUES
    400 Swim
    300 IM Kick/Drill/Swim by 25
    200 Pull
    100 Kick

    5x200 Pull 3:00 Maintain low stroke count

    3x100 Free 1:20
    3x100 Back 1:30
    3x100 Free 1:20
    2x100 Back 1:30
    3x100 Free 1:20
    1x100 Back 1:30

    100 warm-down

    Total:
    3600 yards
    60 minutes

    WED
    300 Swim
    6x50 Choice Kick 1:00
    6x50 Worst stroke :50
    3x100 IM Build 1:40

    8x25 :30, Free (Each at 1/4 of 100 race-pace)
    2x25 :45 easy
    8x25 :35, IM, race-pace
    2x25 :45 easy
    8x25 :30, Free, race-pace

    4x50 1:00, fast free
    4x50 1:00, fast IM order

    5x100 1:20 Pull, with paddles

    50 Swim
    100 Scull
    50 Swim

    Total:
    3100 yards
    60 minutes

    THURS
    1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim)

    2x
    ...3x100 Free 1:15
    ...200 IM 3:00

    4x
    ...50 Kick 1:00
    ...50 Kick :55
    ...50 Kick :50
    ...50 Fly 1:15 with 8 underwater kicks off each wall

    8x50 Free :45, DPS/Low stroke count

    50 Swim

    Total:
    3250 yards
    60 minutes

    FRI
    500 Swim
    200 25 Drill/25 Swim

    10x25 Fast kick :35

    2x
    ...4x100 Pull 1:25
    ...4x25 Fast :25

    50 Swim

    10x50 Fast 1:15

    500 Moderate

    200 Swim

    Total
    3200 Yards
    ~60 Minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Nov 10

    MON
    4x150 2:05 (100 Free, 50 Choice)
    8x50 :45 (Breathing every 3, 5, 7, 9 by 50)

    8x50 Kick 1:00 (IM Order)

    6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free)
    ...50 Fast 1:00
    ...2x25 Fast :30

    3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles)

    100 Swim

    Total
    3600 Yards
    60 minutes

    TUES
    4x150 2:05 (50 Free, 50 Stroke IMO, 50 Free)
    8x75 1:20 Kick, Drill, Swim by 25

    3x
    ...100 1:30 (50 Fly, 50 Back)
    ...200 2:55 FrIM (IM but replace Fly with Free)

    4x100 1:10
    50 Back 1:30
    3x100 1:10
    50 Back 1:30
    2x100 1:05
    50 Back 1:30
    1x100 Fast

    100 Swim

    Total:
    3350 Yards
    60 minutes

    WED
    4x
    ...100 Free 1:20
    ...100 IM Drill 1:40
    ...50 Kick 1:00

    8x25 Fly Kick w/ Fins :30
    Odds: Streamline
    Evens: Back

    5x200 (100 Kick, 100 Swim) 3:20

    4x
    ...100 Kick EZ 2:10
    ...100 Kick Fast 2:00

    100 Warm-down

    Total:
    3100 yards
    60 Minutes

    THURS
    400 Swim
    300 IM Kick/Drill/Swim by 25
    4x50 Build :55
    100 Kick

    6x25 :30 (6 underwater kick, fast breakout, then easy)

    16x25 :30 Race-pace (try holding 1/4 of 100 goal time)
    4x50 :50 (Odds: BC 3/5, Evens: BC 3/7)
    16x25 :30 IMO Race-pace

    4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes)
    3x100 Free 1:30

    50 Kick for time

    100 Warm-down

    Total:
    2800 Yards
    60 minutes

    FRI
    500 Swim
    6x50 Drill/Swim :55
    6x50 Kick/Swim :55

    4x300 4:00
    ...Odds: 2x(25 Fast, 25 Easy, 50 Fast, 50 Easy)
    ...Evens:2x(50 Fast, 50 Easy, 25 Fast, 25 Easy)

    8x50 1:00 Fly kick on back

    4x100 1:15 Swim
    50 Easy 1:00
    4x100 1:15 Pull

    100 Warm-down

    Total:
    3650 Yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Nov 15 (Incomplete)

    TUES
    400 Swim
    300 IM Drill
    200 Pull
    100 Kick

    4x50 Drill :50
    4x50 Swim :50

    15x50 Kick 1:00

    200 Pull

    Total:
    2350 yards
    ~45 minutes

    WED
    400 Swim
    6x50 Pace :50
    4x50 Kick/Swim :50
    100 Back

    6x500 6:30
    #1-4: Swim, holding even pace throughout (eg, hold 1:15 per 100)
    #5: Pull, hold same pace
    #6: Pull with paddles, holding pace

    3x
    ...100 Kick 2:10
    ...4x25 Fast Kick :40

    150 Warm down

    Total:
    4750 yards
    75 minutes

    THURS
    300 Swim
    200 Kick
    5x50 25 Worst stroke/25 Free :50
    5x50 25 Best stroke/25 Free :50

    3x
    ...200 2:45
    ...150 2:00
    ...100 1:15
    ...50 :35

    4x200 3:00
    #1: 50 Fly, 150 Back
    #2: 100 Fly, 100 Back
    #3: 100 Fly, 100 Back
    #4: 50 Fly, 150 Back

    100 Scull
    100 Warm down

    Total:
    3500 yards
    60 minutes

    FRI
    200 Swim
    200 Kick
    200 Swim
    8x50 IMO, Drill/Swim :50 (Br on :55)

    20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2.

    250 4:00 Swim, drill

    10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1

    200 3:30 Swim, drill

    4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly

    100 Warm down

    Total:
    2650 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Nov 22

    MON
    4x (Odds: Free swim/back kick, Evens: Back swim/Fly kick on back)
    ...200 Swim
    ...50 Kick

    2x (Hold 1:15 pace, easy 50 between rounds)
    ...500 6:30
    ...400 5:15
    ...300 4:00
    ...200 2:45
    ...100 1:15

    10x50 Drill 1:00

    5x100 Kick 2:00

    2x50 1:00 Choice sprint

    150 Warm-down

    Total:
    5250 yards
    90 minutes

    TUES
    1000 SKIPS (200 each of swim, kick, IM, pull, swim)

    20x25 Free, race-pace :30

    500 (50 Free, 50 Back)

    10x50 Free, 200 race-pace :50

    500 (50 Back, 50 Free)

    10x50 Drill :50

    20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35)

    500 Back kick

    14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy)

    3x
    ...1:00 vertical kick (at least hands up)
    ...:30 rest

    150 Warm-down

    Total:
    5350 yards
    ~105 minutes

    WED
    200 Swim
    200 Kick
    200 IM (Drill/Swim by 25)
    200 IM (Kick/Swim by 25)
    4x50 Free :50 (Drill/Swim)


    After each 200 IM set, take :30 sec for rest and time to get buoy + paddles on
    Pull is with paddles
    After each pull set, take 1:00 rest + time to next top

    5x200 IM 3:00
    5x100 Pull 1:10
    4x200 IM 3:00
    5x100 Pull 1:10
    3x200 IM 3:00
    5x100 Pull 1:10
    2x200 IM 3:00
    5x100 Pull 1:10
    1x200 IM 3:00

    200 Warm-down

    Total:
    6200 yards
    90+ minutes

    THURS & FRI
    Off

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Nov 29

    MON
    4x
    ...100 Free 1:20
    ...100 IM 1:30 (swim or drill)
    ...50 Kick 1:00 (RIMO by round)

    2x
    ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one)
    ...1:00 rest

    5x200 Back kick 4:00

    200 Easy swim

    10x50 1:00 (25 drill, 25 stroke count/DPS)

    10x50 :15 sec rest (25 scull, 25 swim)

    50 Fast Fly

    150 Warm-down

    Total:
    5400 yards
    90 minutes

    TUES
    2x (continuous)
    ...200 Free
    ...50 Kick
    ...200 Back
    ...50 Kick

    3x
    ...6x50 Fast :50 (1st round: fly; 2nd round: free; 3rd round: 2 fl, 2 bk, 2 br)
    ...6x50 Kick 1:00; odd:easy, even: fast
    ...200 Easy 3:00

    50 Warm-down

    Total:
    3400 yards
    60 minutes

    WED
    3x
    ...100 Free 1:20
    ...100 Ba 1:30
    ...100 Br 1:45
    100 Kick


    2x
    ...4x150 2:15 (#1: 50 Fl, 50 Ba, 50 Fr; #2: 50 Ba, 50 Br, 50 Fr; #3: 50 Br, 50 Fr, 50 Fr; #4: 50 Fr, 50 Fl, 50 Fr)
    ...4x100 Pull 1:20, Descend 1-4

    4x50 :45 (Odds: breathe every 3/5; Even: breathe every 3/7)

    50 warm-down

    Total:
    3250 yards
    <60 minutes

    THURS
    1000 Reverse SKIPS

    3x (50's on 1:00; Freestyle Drill Progression)
    ...50 12 kicks each side, Shark-fin recovery, pause, return, stroke
    ...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke
    ...50 12 kicks each side, shark-fin, finish stroke
    ...50 swim, mindful of rotation & recovery

    2x200 Back 3:00 (Min. 5 kicks off each wall)
    2x100 Fly K on Back 2:00
    2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts)
    4x50 Back K 1:00
    2x200 Back 3:00 (Min. 5 kicks off each wall)

    100 Warm-down

    Total:
    2700 yards
    < 60 minutes

    FRI
    300 Swim
    300 IM, Kick/Drill/Swim by 25
    6x50 Drill, Choice :55
    100 Kick

    24x25 :30, 100 Race pace (if you miss your goal time twice in a row, sit out 2)
    200 4:00, Easy
    12x50 :55, 200 Race pace (if you miss your goal time twice in a row, sit out 1)
    200 4:00 Easy
    12x25 Kick :40; Three times through: 3 Fast, 1 Easy

    100 Warm-down

    Total:
    3000 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Dec 6

    MON
    250 Swim
    5x50 :55 Kick/Swim
    250 Swim
    5x50 :50 Drill/Swim

    15x100 1:15

    50 Swim

    6x200 3:20 (100 Kick, 100 Swim)

    150 Swim

    Total:
    3900 yards
    60 minutes

    TUES
    5x100 1:20
    300 IM K/D/S
    200 (25 worst stroke/25 free)

    4x200 Rotate IM 3:00 (#1: Fl,Ba,Br,Fr; #2: Ba,Br,Fr,Fl; #3: Br,Fr,Fl,Ba; #4: Fr,Fl,Ba,Br)
    4x200 Rotate Reverse IM 3:00 (#1: Fr,Br,Ba,Fl; #2: Br,Ba,Fl,Fr; #3: Ba,Fl,Fr,Br; #4: Fl,Fr,Br,Ba)

    3x
    ...6x50 :45 (hold comfortable but quick pace)
    ...2x100 IM Kick 2:00

    50 Warm-down

    Total:
    4150 yards
    60 minutes

    WED
    500 Swim
    200 Kick
    6x50 Drill/Build :50

    3x
    ...3x100 1:10
    ...200 Back 4:00 (50 Kick, 100 Swim, 50 Kick)

    3x300 Pull w/paddles 4:00
    #1: Build each 50
    #2: Descend each 100
    #3: Fast

    100 warm-down

    Total:
    3500 yards
    60 minutes

    THURS
    400 Swim
    200 IM Drill/Swim
    6x50 under/over 1:00
    8x75 stroke/free/stroke 1:15


    2x
    …200 Kick 4:00
    …100 Swim 1:40
    …2x100 Kick 2:00
    …100 Swim 1:40
    …4x50 Kick 1:00
    …100 Swim 1:40


    100 warm-down

    Total:
    3400 y
    ~60 minutes

    FRI
    400 Swim
    6x50 Drill/Swim :50
    4x50 IMO Swim :50
    4x25 Build :30

    2x
    ...4x50 Kick :60 (No board)
    ...4x100 2:00 (Fast)

    Easy 50

    5x200 2:40 Pull with paddles
    #1,3,5: Even split
    #2,4: Negative split

    100 warm-down

    Total:
    3350 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Dec 13

    MON
    400 Swim
    3x100 IM 1:35
    2x
    ...50 Kick 1:00
    ...50 Drill :50
    ...50 Swim :40

    3x
    ...3x200 (stroke & intervals below)
    ...4x75 Kick (same stroke as 200) 1:30
    Round #1: Free on 2:30
    Round #2: IM on 2:55
    Round #3: Back on 2:50

    100 w/d

    Total:
    3800 yards
    60 minutes

    TUES
    6x100 (O: Free 1:20, E: Back 1:30)
    100 kick
    6x50 Drill/Swim :50

    4x300 Pull w/paddles 3:45

    8x25 :30, O: build, E: 12.5 fast/easy

    20x25 :30 USRPT 100 race pace

    200 Easy swim

    50 Fast :90
    100 Fast 2:30
    50 Fast :60

    100 Easy warm-down

    Total:
    3400 yards
    60 minutes

    WED

    600 (200 swim, 100 IM)
    4x100 1:40 (50 K, 50 Swim)

    20x100
    4 times through:
    #1-2 on 1:20
    #3 on 1:15
    #4 on 1:20
    #5 on 1:10

    200 Easy

    4x100 Free drill

    Total:
    3600 yards
    60 minutes

    THURS
    1000 SKIPS

    4x
    ...200 Back 3:00
    ...200 Back Pull 3:00
    ...200 Back Kick 4:00

    500 Free kick (75 fast, 50 easy)

    50 Swim

    2x50 2:00 Fast, all-out

    100 Warm-down

    Total:
    4150 yards
    <90 minutes

    FRI
    400 Swim
    400 IM (50 Drill, 50 Swim)

    2x
    ...4x25 :40 Easy kick
    ...100 :200 Kick for time

    8x50 with fins (2 on :50, 2 on :45, 2 on :50, 2 on :40)
    Odds: Over/under
    Evens: Under/over

    2x
    ...4x150 2:15 (Odds: 3/5/3, Evens: 5/3/5)
    ...4x50 :50 (12.5 under, 12.5 sprint)

    100 w/d

    Total:
    3100 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Dec 20 (Incomplete... and then big gap in record until February)

    MON
    400 Free
    200 Kick
    200 IM Drill
    8x25 :30 (2x 12.5ez/fast, 12.5 fast/east, fast easy)

    2x
    ...3x50 :50 Indiana IM (25 Fly/25 Ba; 25 Ba/25 Br; 25 Br/25 Fr)
    ...3x150 2:10 50 Indiana IM, 100 Free
    ...3x50 :50 Indiana IM
    ...3x150 100 IM, 50 Free

    1000 Kick

    100 Swim
    200 Scull
    100 Swim

    Total:
    4800 yards
    90 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Feb 14 (Incomplete... and then another big gap until March)

    MON
    4x
    ...100 Free 1:20
    ...100 Back 1:30
    ...50 Br :55

    4x
    ...6x25 :30 100 Race pace
    ...2x50 :60 200 Race pace

    2x
    ...25 Kick :30 Easy
    ...50 Kick :60 (25 Easy, 25 fast)
    ...75 Kick 1:30 (25 Easy, 50 fast)
    ...100 Kick 2:00 (25 Easy, 75 fast)

    200 pull

    100 warm-down

    Total:
    2800 yards
    60 minutes

    TUES
    500 swim
    6x50 Drill/Swim
    200 Kick

    10x100 1:30, Hold 1:07

    16x50 Kick 1:00 (3 free, 1 stroke)

    8x200 Pull w/ paddles 2:30

    4x50 Fast 1:30

    200 warm-down

    Total:
    4800 yards
    90 minutes

    WED
    300 FRIM (Free instead of Fly)
    3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free)
    8x50 Drill/Kick

    2x
    ...4x100 Kick 2:00 (Round #1: Br, #2: Fr)
    ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free)

    10x50 Drill/Swim

    50 warm-down

    Total:
    4350 yards
    75 minutes

    THURS
    10x100, 5-10 seconds rest
    1, 2, 3, 4: Fr, Ba, Br, Fl
    5, 6, 7: Fr, Ba, Br
    8, 9: Fr, Ba
    10: Fr

    400, 300, 200, 100: Swim on base interval of 1:20
    ~60 sec rest
    100, 200, 300, 400: Pull (no paddles) on base interval of 1:15

    500 Kick (4x {75 easy, 50 fast})

    50 easy

    Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25

    100 swim

    Total:
    3750 yards
    60 min

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Mar 6 (Incomplete)

    THURS
    100 Swim
    200 Drill/Swim by 25
    300 IM Kick/Drill/Swim
    400 Swim or Pull

    2x
    ...3x100 Back 1:30
    ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks)

    4x
    ...125 Free 2:00 fast
    ...100 Stroke or IM 2:00 fast
    ...25 Easy 1:00

    100 warm-down

    Total:
    3300 yards
    60 minutes

    FRI
    4x
    ...200 swim (odd rounds: free, even rounds: back)
    ...50 kick (IMO by round)

    4x25 :30 12.5 easy, fast

    3x
    ...4x25 Drill :30
    ...4x100 1:10 (This is intended to be a touch-and-go interval; and if (when) you miss it, don't let up: keep going)
    ...2x50 Kick 1:10

    4x100 Pull 1:30

    100 warm-down

    Total:
    3400 yards
    60 minutes

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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Mar 13

    MON
    500 Swim
    2x
    ...50 Kick 1:00
    ...50 Drill :55
    ...50 (25 Fast/25 Easy) :45

    8x150 Pull 2:00 (no paddles)
    Odd: easy
    Even: fast

    2x (all w/ fins)
    ...100 easy Kick 1:40
    ...75 swim 1:05
    ...50 kick fast :40
    ...25 fly kick :25

    50 choice race

    4x200 pull 3:00 (steady; with Finis ultra drag suit)
    odd: no paddles
    even: paddles

    150 warm-down

    Total:
    3700 yards
    60+ minutes

    TUES
    400 FRIM (Free instead of Fly)
    300 IM Kick/drill/swim
    4x50 (10 kicks each wall) :50
    100 Kick


    The 25's are choice stroke; should be holding 100 race pace on all 25's
    The kicks are easy/recovery
    16x25 :30

    100 Kick 3:00
    12x25 :30
    100 Kick 3:00
    8x25 :30
    100 Kick 3:00
    4x25 :25

    300 Pull 4:00 (DPS, easy)

    100 Kick for time

    300 warm-down

    Total:
    3000 yards
    60+ minutes

    WED
    300 swim
    4x50 Drill/swim :50
    300 swim
    4x50 Kick/swim :55

    3x200 IM 3:10
    1x100 Fly 1:40
    2x200 IM 3:05
    2x100 Br 1:50
    1x200 IM 3:00
    3x100 Bk 1:30

    5x100 Kick 2:00
    (75 moderate, 25 all-out)

    100 warm-down

    Total:
    3400 yards

    THURS
    400 Swim
    300 IM Kick/Drill/Swim
    200 Swim/Drill/Swim/Kick
    4x25 :30 Fast/Easy

    2x…
    …4x25 Drill/swim :45
    …4x125 1:30
    …4x25 Drill/swim :45
    …2x250 3:00

    9x
    …:60 vertical kick
    …50 kick 1:15 (1st & 2nd round: moderate; 3rd round: fast; etc)

    50 Race Br

    150 warm-down

    Total: 4500 yd

    FRI

    8x100 1:30 Odds: Free, Evens: Back
    100 Kick
    4x25 12.5 fast :30

    3x150 4:00 FAST
    200 Recovery swim 3:00
    4x125 3:00 FAST
    200 Recovery swim 3:00
    4x75 2:00 FAST (last 2 with Finis "ultimate" drag suit)

    200 warm-down

    Total: 2850 yd

  15. #15
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    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Mar 20

    MON
    300 Swim
    200 IM Drill/swim
    100 Kick
    2x200 Pull 3:00 (3/5, 5)

    3x
    ...2x100 1:20 (3rd round Back: 1:30)
    ...100 Kick 2:00
    ...2x100 1:15 (3rd round Back: 1:25)
    ...2x50 Kick 1:00
    ...1x100 1:10 (3rd round Back: 1:20)
    ...4x25 Kick :30

    100 warm-down

    Total:
    3500 yards
    60 min

    TUES
    600 swim
    4x50 Kick 1:00
    4x50 Drill :50


    12x50 :55, 200 pace
    4x50 Drill :50
    4x50 Kick 1:00
    4x50 Swim :45 (8 kicks off each wall)
    Rest until next, next top (eg, rest at least :60)
    6x50 :55, 200 pace
    2x50 Drill :50
    2x50 Kick 1:00
    2x50 Swim :45 (8 kicks off each wall)

    Total: 2950 yards

    25 Race

    125 Warmdown

    WED
    8x100 Choice 1:30
    8x25 :20 (2x: fast/easy, easy/fast, fast, easy)

    2x
    ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke)

    4x300 IM 4:30 with fins
    #1: Swim
    #2: 25 Kick/50 Swim
    #3: 50 Kick/25 Swim
    #4: Kick

    12x25 Kick :30 with fins (4 easy, 2 fast)

    Total:
    3750 yards
    60 minutes

    THURS
    300 Swim
    6x50 Kick 1:00
    300 IM KDS
    4x25 :30 (Fast kick, easy arms)

    8x100 1:30 (Descend 1-4, 5-8)
    4x50 Drill :60
    2x75 1:10 (Build by 25 to 100 pace)

    4x25 :45, all-out

    5x200 Pull 2:40 (no paddles)
    Odd: Negative split
    Even: Pace

    100 warm-down

    Total:
    3250 yards
    60 minutes

    FRI
    800 SKIP

    9x50 :55 (2 drill, 1 DPS)

    8x50 :55 From middle of pool so you're doing 2 turns.
    Build into each wall: fast turn & breakout

    3x
    ...125 Fast 2:30
    ...100 easy 2:00
    ...75 Fast 1:30
    ...50 Easy 1:00

    100 Easy kick: 15 seconds rest
    100 Kick for time

    100 warm-down

    Total:
    3000 yards
    60 minutes

  16. #16
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    Join Date
    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Mar 27

    MON
    400 Swim
    300 IM KDS
    200 Kick
    100 Pull

    8x25 :40
    Odds: Fly kick; Evens: 1/2 fast

    All at 200 pace…
    6 x 50 @ 1:30
    1 x 50 @ 1:20
    1 x 50 @ 1:10
    1 x 50 @ 1:00
    1 x 50 @ :50

    3x
    …200 Free 2:40
    …100 Back 1:25
    …50 Kick 1:00

    Broken 100 (25, 5 SR, 50, 5 SR, 25)

    150 swim

    Total:
    3000y

    TUES
    4x
    ...200 (Odd rounds: swim, even rounds:IM)
    ...50 Kick


    12x25 (8@:30, 4@:25) 100 pace
    100 Drill/swim 2:00
    8x25 (4 @:25, 4@:20) 100 pace
    100 Drill/swim 2:00
    4x25 :20 100 pace
    100 Drill/swim 2:00


    50 Race 1:00
    50 Easy 1:00


    4x
    ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc)
    ...100 CH Kick 3:00


    100 swim


    Total: 3100

    WED
    800 FRIM
    100 Kick
    6x50 (2 Scull/DPS, 1 Fast/DPS) :55

    3x
    ...Broken 100 (50, :10 rest, 50) 2:00
    ...300 pace 4:00
    ...100 pull DPS 2:00

    4x100 pull
    2 on 1:20
    1 on 1:15
    1 on 1:10

    25 Race

    100 Swim

    Total: 3250

    THURS
    500 Swim
    400 IM Drill/Swim by 25
    300 Choice KDS by 25
    200 Pull
    100 Swim


    2x
    ...4x25 15y fast w/6 (or more) uw kick :40
    ...2x25 Fast kick :40


    2x
    ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00
    ...100 Easy 2:00


    4x
    ...200 IM 3:00
    ...50 Kick IMO 1:00


    100 swim


    Total: 3300
    60 min

    FRI
    300 Swim
    6x50 :50 25 Br/25 Fr
    200 Swim
    4x50 : 50 25 Drill/25 DPS

    8x25 :30 From middle of pool, build into wall, fast turn & breakout

    8x150 3:00 with fins & paddles
    Odds: 50 all-out; 100 easy (50 at or better than goal time for 50)
    Evens: 100 all-out; 50 easy (100 at or better than goal time for 100)

    3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down)

    Total:
    3000 yards
    60+ min

  17. #17
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    Join Date
    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Apr 4

    MON
    500 swim
    2x200 IM drill/swim by 25s
    300 KDS by 75s (odd: free, even: br)
    200 Pull
    100 Kick


    12x25 :45
    1: Drill
    2: DPS
    3: 15 fast
    4: 25 Fast


    12x50 :50
    2 Easy
    1 Fast (200 pace)

    6x100
    2 on 1:20
    1 on 1:15

    4x25’s “with” cords (NOT swimming against them)

    100 w/d

    Total: 3200

    TUES
    400 swim (75 free, 25 stroke)
    2x75 KDS 1:30
    6x50 Kick 1:00

    2x
    ...25 scull :30
    ...50 scull/swim :60
    ...75 drill/swim/drill 1:30

    2x
    ...75 1:45 at 100 pace
    ...50 1:30 at 100 pace
    ...25 1:15 at 100 pace
    ...50 easy 1:00

    100 easy kick
    4x75 warm down 1:30

    Total:
    2100 yards
    < 60 minutes

    WED
    10x100
    Odd: Fr, 3/5 1:25
    Even: Bk 1:35


    10x50 1:00
    Odd: Kick/drill
    Even: Scull/drill


    12x25 :35
    1: From blocks, fast breakout
    2: Build
    3: From blocks, 15y fast
    4: Easy


    2x
    ...50 race 1:30
    ...2x25 race 1:15
    ...50 Easy 1:30


    200 Warm-down


    Total: 2300

    THURS
    2x
    ...200 Swim
    ...50 Kick
    ...200 Drill/Swim
    ...50 Stroke kick

    9x50 1:15
    2 pace (eg, :30), 1 fastish (eg, :28)

    4x
    ...25 all-out, finish on feet 1:00
    ...75 easy 2:00

    50 Easy

    50 Race from start

    100 warm-down

    Total:
    2050 yards

    FRI

    500 Swim
    400 SKDS by 25
    300 IM, Build each 75

    2x
    ...Broken 100 (25, 10 SR, 50, 15 SR, 25) 2:30

    100 Scull/drill


    200 Easy

    Total: 1700 yards

  18. #18
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    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Apr 10

    MON
    300 FRIM
    8x50 Kick/Drill IMO :50
    6x50 CH Drill/Swim :50

    100 IM Kick 2:00
    200 IM 3:00
    100 IM Kick 2:00
    300 IM (50 Stroke + 25 Free) 4:30
    100 IM Kick 2:00
    400 IM (50 Stroke + 50 Free) 6:00
    100 IM Kick 2:00
    500 IM (50 Stroke + 75 Free) 7:30
    100 IM Kick 2:00
    100 IM Race

    200 warm-down

    Total:
    3200 yards
    60 minutes

    TUES
    400 Swim
    100 Kick
    300 Pull
    100 Kick

    3x
    ...3x200, Desc 1-3
    1st Round: 2:50, 2:45, 2:40
    2nd Round: 2:45, 2:40, 2:35
    3rd Round: 2:40, 2:35, 2:30


    8x50 :60
    Odd: Easy choice
    Even: Fast fly

    100 Warm-down

    Total:
    3200 yards
    60 minutes

    WED
    2x
    ...200 Swim
    ...50 Kick
    8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim)
    4x25 :30 UW kick with fins

    8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick)

    2x (all BR)
    ...2x100 1:50
    ...2x75 1:25
    ...2x50 :55
    ...2x25 :25

    1000 Pull with paddles

    200 warm-down

    Total:
    3400 yd
    60 minutes

    THURS
    300 Swim
    200 Rev IM Drill/Swim
    100 Kick
    4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc)
    100 Kick

    2x (2nd round with fins)
    ...200 Kick 4:00 (3:20 with fins)
    ...100 Drill/Easy 1:40
    ...2x100 Kick 2:00 (1:40 with fins)
    ...100 Drill/Easy 1:40
    ...4x50 Kick 1:00 (:50 with fins)
    ...100 Drill/Easy 1:40

    12x50 1:00 (3 drill, 1 DPS)

    Total:
    3400 y
    60 min

    FRI
    300 Swim
    8x25 Over/under (Odds: 10 SR, Evens: 20 SR)
    300 Drill/swim
    4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast)

    16x25 IMO :30 (100 Race Pace; BR on :35)

    50 easy

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

    50 easy

    16x25 IMO :30 (100 Race Pace; BR on :35)

    100 warm-down

    Total:
    3200 yards
    60 minutes

  19. #19
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    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Apr 17

    MON
    500 Swim
    200 Kick
    6x50 Drill/Build :50

    2x
    ...10x100 1:20
    ... :60 rest

    100 warm-down

    Total:
    3100 yards
    50 minutes

    TUES
    4x (continuous)
    ...100 Free
    ...100 Back
    ...50 Kick u/w

    8x (4 minute kick with fins)
    ...Fast kick for :20
    ...Easy kick for :10

    4x
    ...250 IM (#1: 100 Fly, #2 100 Back, etc
    ...4x50 :50 (Br on :60) R-IMO by round (eg, Round 1 is 4x50 Fr)

    100 warm-down

    Total:
    3150 yards
    60 minutes

    WED
    300 Swim
    300 IM Drill
    200 Swim
    200 IM

    2x
    ...8x50 :55 (200 Race pace)
    ...2x50 :60 (Scull down, drill back)

    200 Kick
    50 6 Kick/Pull
    50 Catch-up

    2x
    ...6x50 :50 (200 Race pace)
    ...2x50 :60 (Scull down, drill back)

    Total:
    3100 yards
    60 minutes

    THURS
    1000 SKIDS (200 each of swim, kick, im, drill, swim)

    3x
    ...200 Kick 4:00
    ...4x50 :50 (10 uw kicks off each wall)

    4x300 Pull 4:00 (neg. split)

    100 warm-down

    Total:
    3500 yards
    60 minutes

    FRI
    400 Swim
    300 IM KDS
    4x50 :50 (#1 1st 1/3 Fast, #2 2nd 1/3, #3 3rd 1/3, #4 all fast)
    100 Drill/swim

    3x100 2:00 all-out

    4x
    ...25 :25
    ...50 :40
    ...75 :55
    ...100 1:10

    2x
    ...3x100 Back 1:30
    ...4x50 Br :60 (1st 25: 2 kicks & a pull, 2nd 25: swim)

    100 warm-down

    Total:
    3400 yards
    60 minutes

  20. #20
    Very Active Member
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    Dec 2014
    Posts
    241

    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Apr 24

    MON
    300 Swim
    200 Kick/drill
    300 IM
    4x50 Thirds Backstroke :50 (#1: 1st 1/3 fast, #2: 2nd 1/3 fast; #3 1/3 fast; #4: all fast)

    4x50 race 1:15

    300 3:30
    200 3:30 (easy)
    2x150 1:45
    200 3:30 (easy)
    3x100 1:10
    200 3:30 (easy)
    6x50 (2 on :35, 1 on :40)
    200 3:30 (easy)

    100 kick for time

    100 warm-down

    Total:
    3400 yards
    60 minutes

    TUES
    2x
    ...100 Back
    ...50 Fly drill
    ...50 Br
    ...50 K

    4x50 :60 One-arm down, swim back (#1 & 2: Fly, #3 & 4: Back)
    6x50 :55 (#1 & 2: Fl, #3 & 4: Ba, #5 & 6: Br) Underwater between flags and walls on all walls; 2 pullouts for Br

    200 Fly K 4:00
    2x
    ...3x200 with fins (1st round: 2:50, 2nd round 3:00) (#1: 100 Fly, 50 Ba, 50 Br; #2: 50 Fl, 100 Ba, 50 Br; #3: 50 Fl, 50 Ba, 100 Br). (Fly kick on Br)
    200 Ba K 4:00
    3x100 1:40 (#1: 50 fly, 25 ba, 25 br; #2: 25 fl, 50 ba, 25 br; #3: 25 fl, 25 ba, 50 br)
    200 Br K 4:00

    100 warm-down

    Total:
    3200 yards
    60 minutes

    WED
    400 Swim
    300 Fl/Ba/Br by 25s
    4x50 Drill/Swim :55
    100 Kick

    4x100 1:30 (odds: 3/5, evens: 3/7 by 25s)

    16x25 :30 (100 race pace)
    4x25 Fast Kick :40
    4x25 :25 (100 race pace)

    450 Kick (continuous: 25 easy, 25 fast; 50 easy, 50 fast; 75 easy, 75 fast; 50 easy, 50 fast; 25 easy, 25 fast)

    200 Swim with Finis ultimate drag suit 2:30

    100 warm-down

    Total:
    2750 yards
    50 minutes

    THURS
    1000 SKIDS

    4x125 IM (#1: 50 Fl, #2: 50 Ba, etc)

    4x500 6:30 (#1: swim, #2: pull, no paddles, #3: pull with paddles, #4 pull with paddles and Finis ultimate drag suit)

    200 Kick

    100 Stroke for time

    100 warm-down

    Total:
    3900 yards
    60 minutes

    FRI
    400 Swim
    4x50 Kick/drill :60
    4x50 Drill/swim :55
    4x50 Build :50

    10x100 1:30 Best average

    4x50 Kick :55
    3x100 Back 1:30
    4x50 Kick :60
    2x100 Back 1:30
    4x50 Kick :55
    1x100 Back 1:30

    Broken 100 (25, 5 SR, 50, 5 SR, 25)

    100 warm-down

    Total:
    3400 yards
    60 minutes

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