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

  1. #21
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of May 1

    MON
    400 Swim
    3x
    ...50 Kick :60
    ...50 Drill :55
    ...50 BC 5 :50
    ...50 Build :45

    400 5:00
    2x200 2:30
    4x100 1:15

    300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy })

    200 Easy

    400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr)
    2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr)
    4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr)

    100 warm-down

    Total:
    4000 yards
    60 minutes

    TUES
    5x100 (Odds: 1:20, Evens: 1:30)
    4x50 Build Br :55
    3x100 (Kick, Scull, Drill, Build by 25s) 1:50

    8x100 2:00 (50 Race, 50 easy)

    (Kick set inspired by a Richard Quick set at Auburn - the YouTube video has been taken down)
    3x50 K 1:30 Fast
    100 K 2:00
    3x50 K 1:30 Fast
    200 K 4:00
    3x50 K 1:30 Fast
    300 K 6:00

    50 Easy
    50 Race stroke

    100 warm-down

    Total:
    3050 yards
    60 minutes

    WED

    500 swim
    300 IM KDS
    4x50 under/over :60 (with fins)
    4x25 fast :30

    4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s)
    ...4x100
    #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str
    #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30
    ...100 K (stroke) 2:00
    ...50 fast (stroke) :60
    ...50 easy (choice) :60

    100 warm-down

    Total:
    3500 yards
    60 minutes

    THURS - LCM
    400 (50 Drill, 50 Stroke, 50 Drill, 50 Free)

    400 Pull :30 SR
    400 Swim :30 SR
    300 Pull :30 SR
    300 Swim :30 SR
    200 Pull :30 SR
    200 Swim

    All on :45...
    4x50 Make interval
    1x50 Hard
    3x50 Make interval
    1x50 Hard
    2x50 Make interval
    1x50 Hard

    2x100 Easy 1:45

    200 Fast

    200 warm-down

    Total:
    3400m
    60 minutes

    FRI - LCM

    400 swim
    2x200 IM (25 Free, 25 Stroke)
    4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy)
    100 Kick

    12x50 :60, hold 200 pace
    300 Pull
    200 Kick
    4x50 :60, hold 200 pace

    200 swim

    Total:
    2600m
    <60 minutes

    SAT - SCY

    3x
    ...2x100 Fr 1:20
    ...1x100 Bk 1:30
    100 K (Fr, Bk, Fl, Fr)

    4x800 10:00
    #1: swim
    #2: pull (no paddles)
    #3: pull (paddles)
    #4: pull (paddles + Finis ultimate drag suit)

    100 swim

    Total:
    4300y
    60 minutes

  2. #22
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of May 8 (Incomplete)

    WED

    400 Swim
    3x100 Drill/swim 1:40
    4x50 Thirds :45
    100 Kick

    2x
    ...10x25 :30 (Choice stroke, 100 race pace)
    ...10x25 :30 (Free, 100 race pace)
    ...300 easy 4:30
    ...200 kick 4:30

    50 kick for time

    100 warm-down

    Total:
    3150 yards
    60 minutes

    THURS

    6x100 BC 3/5 1:30
    200 Kick

    400 Pull 5:10
    4x100 Back 1:30
    300 Pull 3:50
    3x100 Back 1:25
    200 Pull 2:35
    2x100 Back 1:20

    3x200 2:40, Descend 1->3

    200 Kick (moderate)

    100 swim

    Total:
    3500 yards
    60 minutes

    FRI

    300 Swim
    300 RevIM Drill/swim/drill by 25
    4x50 drill or scull/swim :55
    4x50 kick/build (10 kicks each wall) :60

    10x100 1:30, best average


    200 Kick 4:00
    3x50 Desc 1-3 :50
    2x100 Kick 1:55
    3x50 Desc 1-3 :50
    4x50 Kick :55
    3x50 Desc 1-3 :50


    100 swim

    Total:
    3150 yards
    60 min

  3. #23
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of May 15

    MON

    500 swim
    4x125 (50K/50Dr/25sw) IM order by round; 15 seconds rest

    3x
    ...10x100 1:20
    ...Extra :60 rest

    50 kick for time

    100 swim

    Total:
    4150 yards
    60 min

    TUES
    300 swim
    100 kick
    5x100 (Odds: Fr 1:20; Evens: Bk 1:30)
    4x25 BC (5 breath rest)

    6x200 2:40 (Desc 1-3, 4-6)

    10x50 Fly :60
    #1: 4 kicks off each wall
    #2: 5 kicks off each wall
    ...
    #10: 13 kicks off each wall

    10x50 Free :50, 200 race pace

    100 swim

    Total:
    3300 yards
    60 min

    WED - LCM

    100 swim
    6x50
    2x50

    2x
    ...150 2:45
    ...100 1:50
    ...50 :50

    8x100 1:40 (1-3 & 5-7 moderate, 4 & 8 hard)

    4x
    ...150 (Moderate)
    ...50 (Desc by round)

    3x100 Kick

    100 swim

    Total:
    3100m
    60+ minutes

    THURS - LCM
    1000 SKIDS

    6x150 Stroke/Free/Stroke Kick :15 sec rest (Fly, Back, Br by round; twice through)

    4x100 1:20
    :60 Extra rest
    100 Kick 3:00
    3x100 1:20
    :60 Extra rest
    100 Kick 3:00
    2x100 1:20
    :60 Extra rest
    100 Kick 3:00
    1x100 1:20

    500 Bk kick
    500 pull
    300 Fr kick

    100 swim

    Total:
    4900m
    ~90 min

    FRI - SCY
    300 swim
    100 kick
    3x100 Drill/swim (10 SR)
    100 kick
    4x50 BR Drill/swim (10 SR)

    2x
    ...2x50 BR Kick :60
    ...1x50 Fast BR :60

    4x
    ...150 (125 swim + 25 kick) fast with fins 1:55
    ...50 easy 1:15

    250 Kick

    50 race

    100 swim

    Total:
    60 minutes
    2500 yards

  4. #24
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of May 22 (Incomplete)

    TUES - LCM
    400 Swim
    300 IM KDS
    4x50 Build :60
    200 swim

    10x100 1:25

    4x
    ...2x50 Fast :55
    ...1x50 Easy 1:10
    (4th round fly)

    500 kick

    300 swim

    Total:
    75 minutes
    3500m

    WED

    1000 SKIPS

    20x25 :30 (holding 100 pace)
    200 Recovery 4:00
    16x25 :30 (IMO, holding 100 pace)
    100 Recovery 3:00
    12x25 :25 (holding 100 pace)
    50 easy

    800 pull (1:10 pace)

    100 Warm-down

    Total:
    3450 yards
    60 minutes

    THURS
    4x100 1:20
    300 R-IM KDS
    4x50 BC, 10 Br rest
    4x25 12.5 easy/fast

    5x250 3:20
    #1: Pace
    #2: Build each 50
    #3: Negative split
    #4: Build by 50 (Descend by 50s)
    #5: Fast

    50 easy

    2x
    ...3x100 Bk 1:30
    ...2x50 Bk 1:00 (25 kick, 25 fast)

    4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes)
    4x50 Free 1:00 (25 easy, 25 fast)

    100 warm-down

    Total:
    3600 yards
    60 minutes

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

    6x100 1:15 Pace

    2x (all with fins)
    ...8x25 :35 (Odds: Alternate UW kick & fly K on back; Evens: Fly br every 3)
    ...3x100 1:35 Scull/drill/swim/drill

    4x
    ...25 fast :30
    ...75 easy 1:30

    100 warm-down

    Total:
    3100 yards
    60 minutes

  5. #25
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of May 30

    MON
    Off - Memorial Day

    TUES - LCM

    1000 SKIDS

    800 swim, 30 SR
    600 pull, 30 SR
    400 swim, 30 SR
    200 pull

    8x50
    Odds: 25 fastish stroke, 25 easy free (alternate FL and BK by rounds) :60
    Evens: 50 fastish BR 1:15

    100 warm-down

    Total:
    3500m
    60+ minutes

    WED - LCM
    400 swim
    2x200 Kick-Swim-Drill-Swim by 50
    4x50 :60 (fast/easy, easy/fast, fast, easy)

    10x50 :55 (200 pace)
    1:10 rest
    200 pull recovery 4:00 (BC 3/5)
    8x50 :55 (200 pace)
    1:20 rest
    100 pull recovery 3:00 (BC 3/5)
    6x50 :55 (200 pace)

    2x
    ...2x50 Kick 1:10
    ...1x100 Kick 2:20

    2x50 Fast Fly 1:30

    100 warm down

    Total:
    3100 m
    60 minutes

    THURS - LCM
    4x100 1:30
    3x100 IM 1:45
    2x100 Kick/drill :20 SR
    4x25 Odd: swim, even: fast

    4x
    ...3x100 (#1: 1:40, #2: 1:40, #3: 1:50)
    Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr
    Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr
    Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr
    Round 4: 100 Fly; 100 Bk; 100 Br
    (If you can't do the whole 100 Fly (I couldn't), do as much as you can)

    3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit

    300 Kick

    2x50 Fast 1:15 with Finish ultra drag suit

    100 warm-down

    Total:
    3600m
    70 minutes

    FRI - SCY
    400 swim
    300 IM KDS
    4x50 Thirds :50
    100 kick

    4x100 2:00 (4th 25 fly) all-out

    3x
    ...4x25 UW K :45
    ...100 Stroke K
    ...200 swim/drill

    100 swim

    Total:
    2700y
    60 min

  6. #26
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of June 5

    MON - LCM

    400 swim
    300 IM swim/drill/swim by 25
    100 kick
    4x50 Thirds :55

    3x
    ...100 Stroke 1:45
    ...50 Stroke + 50 Free 1:45
    ...50 Free + 50 Stroke 1:45
    ...100 Free 1:45
    ...100 Stroke K 2:30
    (eg, Rounds 1 & 2: Fly, Round 3: Fly drill)

    8x50 2:00 (25 fast, :60 vertical kick, 25 fast)

    100 warm-down

    Total:
    60 min
    3100m (+8 min vert kick)

    TUES - LCM
    1000 SKIPS

    6x50 25 fast, 25 easy (odds: fly, evens: free)

    4x100 1:20
    :40 sec
    100 K 3:00
    2x200 2:40
    :40 sec
    100 K 3:00
    1x400 pull (w/ paddles & Finis drag suit)
    100 easy

    3x50 Fast K 1:30
    100 Easy K 2:30
    3x50 Fast K 1:30
    200 Easy K 5:00
    3x50 Fast K 1:30

    100 easy

    Total:
    3650 meters
    <90 min

    WED - SCY
    8x100 (Odds: Free 1:20, Evens: Choice 1:40)
    4x50 Build each 25

    20x25 :30 (100 race pace)
    200 Choice 4:00
    12x25 :30 (4x(2 stroke, 1 free); 100 race pace)

    50 easy

    4x250 3:15
    #1: pace
    #2: negative split (pull)
    #3: Bld by 50 (pull)
    #4: Fast (pull)

    50 easy

    100 Broken Fly (25, 15 SR, 50, 10 SR, 25)

    100 swim

    Total:
    3300 y
    60 min

    THURS
    500 swim
    400 IM KDSD by 25
    300 drill/swim by 50
    4x50 pace on :60
    100 kick

    4x
    ...2x50 Fast 1:15
    ...1x50 Easy 1:15
    (Odd round: free; even round: fly)

    4x100 1:25

    200 swim

    Total:
    2700m
    60 min

    FRI - SCY
    4x
    ...200 swim
    ...50 kick
    (#1 round: free, #2: br, #3: free, #4: fly drill)

    6x
    ...50 1:10 (25 BC; 25 UW K)
    ...25 :30 all out
    ...25 :30 easy

    12x50 (#1 on :50, #2 on :45, #3 on :40, #4 on :35: three times through)

    3x100 1:30 (#1 easy, #2: 75 easy, 25 fast, #3: 50 easy, 50 fast)

    200 swim

    Total:
    2700 yards
    60 minutes

  7. #27
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of 12

    MON - LCM
    (Not written by me)

    2x400 (#1 kick/swim by 50; #2 back/free by 50)
    3x300 (kick, drill, swim by 50)

    4x200 2:45
    5x100 (odd: 1:20, even: 1:25)
    6x50 :60 (25 fast, 25 easy)

    8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast)

    600 Fast kick with fins

    4x50 ~15 SR (25 drill, 25 swim)

    100 for time from dive (1:04)

    100 swim

    Total:
    5100 meters
    ~1 hour, 45 min

    TUES - LCM
    300 swim
    300 (Fly drill/Ba/Br by 50)
    200 Kick
    200 IM drill/swim

    1x200 IM 3:30
    3x100 Pull 1:30
    2x200 IM 3:30
    3x100 Pull 1:30
    3x200 IM 3:30
    3x100 Pull 1:30

    300 Kick

    100 swim

    Total:
    75 min
    3500m

    WED - LCM

    300 swim
    6x100 (Even: Free 1:30; Odd: Back 1:45)
    4x50 (25 fast, 25 easy) :60

    4x50 Fast K 1:30
    100 Kick 2:20
    4x50 Fast K 1:30
    200 Kick 4:40
    4x50 Fast K 1:30

    200 swim

    Total:
    50 min
    2200m

    THURS - LCM
    400 swim
    300 IM KDS
    4x50 :55 pace
    100 kick

    10x150 2:10 pull with paddles (odd: easy; even: hard)

    100 easy

    3x
    ...100 K fly, 15 SR
    ...2x50 20 SR (25 fast fly, 30 sec vertical kick, 25 fast free)

    100 swim

    Total:
    3300m
    60 min

    FRI - SCY
    500 swim
    4x50 :45
    4x75 KDS ~10 SR
    4x25 Build ~10 SR

    The main set is a derivation of the set found at https://swimswam.com/the-other-aubur...wimmers-crazy/

    We had to shorten it to something that we could fit into an hour workout.

    All of the 25s are at 100 race pace

    6x25 :50
    50 Easy 1:30
    6x25 :45
    50 Easy 1:30
    6x25 :40
    50 Easy 1:30
    6x25 :35
    100 easy 2:30
    6x25 :30
    100 easy 2:30
    6x25 :25
    200 easy 3:30
    6x25 :20

    100 swim

    Total:
    60 min
    2800 yards

  8. #28
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of June 19

    MON
    (Not written by me)

    4x100 KSDS by 25; 5-10 SR
    8x50 (odd: stroke; even: free) 5-10 SR
    4x100 (#1: 100 kick; #2: 75 kick, 25 swim; #3: 50 kick, 50 swim; #4: 25 kick, 75 swim)
    8x50 (odd: 25 fast, 25 easy; even: 12.5 easy, 25 fast, 12.5 easy)


    4x100 (50 stroke, 50 free) 1:30


    8x200 with fins
    odds: #1: 2x(25 fast kick, 75 fly k on back); #3: 2x(50 fast kick, 50 fly k on back); #5: 2x(75 fast kick, 25 fly k on back); #7: 200 fast kick
    evens: #2: 2x(25 fast swim, 75 k), #4: 2x(50 fast swim, 50 k); #6: 2x(75 fast swim, 25 k); #8: 200 fast swim


    3x
    ...3x100
    30 seconds between rounds
    (Round 1: 1:20; Round 2: 1:20, 1:15, 1:20; Round 3: 1:15, 1:20, 1:15)


    7 starts + 15m fast


    50 for time (from start) [27.1]


    400 swim

    Total:
    5050m
    1 hour, 45 minutes

    TUES - LCM
    4x100 1:30
    300 IM KDS
    4x50 Pace :60
    100 Kick

    6x200 IM 3:20

    6x150 Pull 2:05 (100 easy, 50 fast)

    4x50 1:30 against resistance (chute)
    #1: 50 fast
    #2: 25 fast, 25 easy
    #3: 50 fast with paddles
    #4: 50 fast with paddles

    200 easy

    Total:
    3500m
    60 minutes

    WED - SCY
    200 swim
    200 IM Kick/swim
    200 IM Drill/swim
    4x50 Build :50
    8x25 :30 (1 easy, 1 fast)

    10x100 1:30 (hold best average)

    3x (with fins; 1st 100 cruise, last 25 fast)
    ...125 free 1:40
    ...75 free/50 fly 1:40
    ...50 fly/75 free 1:40

    25 swim

    200 kick

    100 swim

    Total:
    3450 yards
    60 minutes

    THURS - LCM
    4x
    ...100 Free 1:30
    ...100 Back 1:45
    ...50 Kick 1:20

    4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
    100 easy kick/drill 2:00
    4x100 Kick 3:00 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
    100 easy kick/drill 2:00
    4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
    100 easy kick/drill 2:00

    100 swim

    Total:
    2200m
    60 minutes

    FRI - SCY
    6x100 1:30
    4x50 kick 1:00
    8x25 :30 (#1 drill, #2easy, #3 build, #4 fast


    3x
    ...125 fast 2:00
    ...175 easy 3:00


    200 kick


    3x
    ...2x50 :45
    ...2x50 :40
    ...2x50 :45
    ...2x50 :35


    200 kick


    100 swim

    Total:
    3600 yards
    60 minutes

  9. #29
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of June 26

    MON - LCM
    (Not written by me)
    500 swim
    500 kick/swim by 25
    500 kick (no board)


    12x50 :45 (odd: easy/fast by 25, even: fast/easy by 25)

    100 easy

    8x100 1:20 (if you miss the interval, "just keep swimming")

    5x200 pull 15 SR with paddles

    200 easy

    6x150 (kick/drill/fast by 50) 10 SR

    10x50 :45 kick with fins

    500 easy swim
    100 easy kick

    Total:
    6200 m
    120 minutes

    TUES - LCM
    6x100 (odd: 1:30, even: 1:45)
    200 kick
    200 IM drill


    10x50 :60 (200 pace) 1-4 free, 5-6 fly, 7-10 free


    6x150 3:00
    odd: 50 fast, 50 kick, 50 swim
    even: 100 fast, 50 kick


    2x
    2x50 K 1:10 (25 easy, 25 fast)
    2x100 K 2:20 (50 easy, 50 fast)


    4x50 (25 sprint, 25 easy) 1:15


    100 swim

    Total:
    3300m
    75 min

    WED - LCM
    500 swim
    8x50 (#1 kick 1:10, #2 drill :60, #3 swim :50, #4 build :60)
    4x25 (8-10 UW kick (on #2 and #4 just start UW kicks from middle of pool)) :30

    2x
    ...3x100 Fast 2:15 [1st round 1:09's, 2nd round 1:10's]
    ...50 easy 1:45
    ...4x50 Fly Fast 1:30 [1st round :37-:38, 2nd round :38-39]
    ...50 easy 2:00

    800 pull with paddles

    200 easy

    Total:
    3200m
    70 minutes

    THURS
    Off???

    FRI - SCY
    400 swim
    300 R-IM KDS
    200 Build each 50
    100 Kick

    20x25 :30 (100 race pace)
    150 easy 3:00
    20x25 :30 (race pace: 4 fly, 4 free, 4 back, 4 free, 4 br)
    150 easy 3:00

    50 easy kick

    1x50 fast kick :60
    2x50 easy swim :60
    2x50 fast kick :60
    2x50 easy swim :60
    3x50 fast kick:60
    2x50 easy swim :60

    50 easy

    Total:
    3000 yards
    70 minutes

    SAT - SCY
    (Not written by me)
    400 Swim
    300 Kick
    6x50 :45 (Odd: fast/easy; even: easy/fast)

    5x100 1:30
    4x200 2:30
    3x300 3:30
    4x400 4:30 (didn't make these, continuous swim)
    1x500 5:30 (didn't make this)

    10x50 Pull :45
    5x100 Pull 1:30

    20x50 Kick with fins :45

    12x25
    Odd: underwater kick
    Even: Fly, minimal breathe

    100 swim

    Total:
    7400 yards
    120 min

  10. #30
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Jul 3

    MON
    Off - 4th

    TUES - LCM
    400 swim
    400 RIM (25 kick, 25 drill, 50 swim)
    4x50 :55 Build each

    3x
    ...4x50 Kick 1:10 (25 easy, 25 medium)
    ...3x100
    Round 1: Free Kick; 100's on 1:30 with last 25 fast
    Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45
    Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45

    5x200 Pull 2:40

    50 Easy
    50 Fast [:31]
    100 Easy

    Total:
    3700m
    70 min

    WED - LCM
    600 Swim
    200 IM
    4x50 (25 fast, 25 easy) :60

    2x100 Free, race 3:00 [1:04-5]
    200 Easy 4:00
    100 Fly, fast 3:00 [1:22]
    2x50 Fly, fast 1:30 [:37]
    200 Easy 4:00
    4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) [:28]
    100 Easy

    4x150 Kick with fins 2:20
    200 Fly kick on back with fins
    100 Fast kick with fins 1:30
    2x50 Fast kick with fins 1:00 (beat time from 100 kick)

    50 easy
    25 fast
    125 easy

    Total:
    3200m
    70 min

    THURS
    [Off - Sick]

    FRI
    [Off - Sick]

  11. #31
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    Re: 2015-2016 Competitive workouts (Alpharetta & Roswell, GA

    Week of Jul 10

    MON - LCM
    600 free
    200 IM
    4x50 Build :60

    3x
    ...200 2:45
    ...100 1:20
    ...100 Back 1:45
    ...100 25 Kick, 50 Drill, 25 Swim 2:10

    4x
    ...100 (75 easy, 25 fast) 1:40
    ...50 (25 easy, 25 fast) :60
    (3rd round: easy is 1 arm fly, fast is fly)

    5x100 Fly with fins, all on :20 SR
    #1: 50 kick on back, 50 swim
    #2: 25 left arm, 25 right arm, 50 swim
    #3: 50 3-3-3 drill, 50 swim
    #4: 25 kick rotation, 25 drill, 25 kick, 25 swim
    #5: 50 kick rotation, 25 drill, 25 swim

    (kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat)

    400 kick with fins

    100 swim

    Total:
    4100m
    80 min

    TUES - LCM
    400 swim
    300 IM (25 kick, 50 swim or drill)
    4x50 build
    4x25 build

    6x50 1:30 200 pace
    1x50 1:20 200 pace
    1x50 1:10 200 pace
    1x50 :60 200 pace
    1x50 :50 200 pace

    50 easy

    3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill)

    300 Kick with fins (20 seconds hard, 10 seconds easy)
    300 Pull with paddles

    4x25 Turns (fast into wall, fast out)

    2 starts & breakouts

    100 easy

    Total:
    3250m
    ~75 min

    WED - LCM
    300 swim
    300 IM KDS
    400 (100 free, 50 kick, 100 back, 50 kick, 100 free)

    4x
    ...200 2:50 (first round was 2:45)
    ...100 1:25

    2x15m race from start

    4x
    ...50 scull/drill by 25 1:20
    ...50 kick/swim by 25 1:20

    4x
    ...50 kick (25 fast, 25 easy) 1:10
    ...50 kick (25 easy, 25 fast) 1:10

    100 easy

    Broken 100 Fly (15 SR at the 50) [1:10]
    :60 rest
    Fast 50 Fly [:34]

    100 swim

    Total:
    3500m
    ~70 min

    THURS - LCM
    500 swim (200 free, 50 back)
    200 RIM drill
    100 kick
    4x50 1:00

    *** this part below not written by me

    All with fins...
    500 easy kick
    50 fly k on back
    100 (25 sprint, 75 easy)
    50 (12.5 spring, 37.5 easy)
    50 easy
    50 sprint [:28]
    100 kick
    100 sprint [:58]
    Fins off

    200 easy

    4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast [1:10])

    *** this part above not written by me

    250 easy kick with fins
    300 easy pull with paddles

    150 easy

    Total:
    3300m
    70 min

    FRI - LCM
    300 Free
    300 IM KDS
    4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5)
    100 Kick

    100 easyish with fins & paddles

    8x150 3:00 with fins and paddles.
    Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy [:25, :26, :26, :25]
    Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy [:57, :59, :60, :59]
    (Last round did on 3:30)

    400 Easy kick with fins (300 Back, 100 Fly)

    300 DPS pull, no paddles

    Broken 100 Fly (50, 15 SR, 50)

    200 swim

    Total:
    3300m
    ~70 min

  12. #32
    Very Active Member
    Join Date
    Dec 2014
    Posts
    232

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

    Week of Jul 17

    MON - LCM

    500 swim
    400 IM KDSD
    300 KDS by 25s
    200 kick
    100 swim

    12x25 walls :45
    8 uw kick off wall (last 2 fly)

    12x50 :55
    2 Easy
    1 Fast (200 pace) [:34-:35]

    600 Easy pull, no paddles (Free/back by 100)

    100 swim

    Total:
    3100m
    60 min

    TUES - SCY
    400 swim
    300 IM KDS
    4x50 Drill/swim
    100 kick

    5x50 Easy kick :45 with fins (no board; some fly, some back, some free)

    5x100 1:40 (easy 75, build 25)

    300 Easy/DPS pull with paddles

    5x50 1:40
    #1: 37.5 easy, 12.5 fast
    #2: 25 easy, 25 fast
    #3: 12.5 easy, 37.5 fast
    #4: 25 easy, 25 fast
    #5: 37.5 easy, 12.5 fast

    Broken 100 Fly (25, 10 SR, 50, 25 SR) [:58-9]

    200 swim

    Total:
    60 min
    3100 yards

    WED - LCM
    400 swim
    300 IM KDS
    200 kick
    4x25 build :45

    4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15
    4x50 25 drill, 25 build 1:15

    150 easy

    8x25 turns (12.5 from wall) 20 SR

    50 easy

    4x50 (25 sprint, 25 easy) 30 SR

    100 easy

    4x50 (12.5 sprint, 37.5 easy) 30 SR

    100 easy

    Total:
    2600m
    60+ min

    THURS - LCM

    500 swim (100 fr, 50 bk)
    4x100 (Free on 1:30 [1:08], Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50)
    300 IM KDS
    4x50 Easy kick 20 SR
    2x50 30 SR (Build each 25) [:34]

    Broken 100 Free (50, 20 SR, 50) [:29+:31=:00]

    250 easy

    Total:
    1850m
    ~45 min

Page 2 of 2 FirstFirst 12

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