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Thread: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA)

  1. #41
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    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    200 IM Kick/Drill
    12x25 with fins :30 3x(UW K, 12.5 fast/easy, 25 fast, 25 easy K)

    3x300 4:00, Desc 1->3 [3:43, 3:38, 3:34]
    3x100 BK K 2:00
    3x300 3:45, Desc 1->3 [3:43, ???, 3:39??]
    6x50 BR K :60
    3x200 2:30, Desc 1->3 [2:31, 2:29, 2:28]

    25 for time [:12]
    75 Easy

    Total:
    60+ min
    4100y (Kick 850y)

    TUES
    400 Swim
    200 IM K
    200 IM Drill/Swim
    8x25 :30 V-sprint

    10x50 @ 200 pace [:28.99999 then all :29]

    50 Easy

    4x500 6:30
    1: 75 Easy, 25 Hard [6:17]
    2: 50 Easy, 25 Hard [~6:20]
    3: 25 Easy, 25 Hard [~6:20]
    Extra :60 rest
    4: Pull, best effort [blue strokemakers with Finis Ultimate Drag Suit 6:03]

    50 Easy
    50 Fly for time [:31]

    100 Easy

    Total:
    62 min
    3750y (Kick 200y)

    WED
    600 Swim
    4x100 1:30 (3, 4, 5, 6 K off each wall) [1:15]

    3x (STR is BK on odds, BR on evens)
    ...2x50 :45 (25 FL + 25 STR)
    ...2x75 1:15 (25 FL + 50 STR)
    ...2x100 1:30 (25 FL + 75 STR)

    With fins... Odds are FL, Evens are BK
    2x50 :45 (25 Kick, 25 Swim)
    2x100 1:30 (50 Kick, 50 Swim)
    2x150 2:15 (75 Kick, 75 Swim)
    2x200 3:00 (100 Kick, 100 Swim)

    50 for time with fins [:24]
    100 Easy

    Total:
    63 min
    3500y (Kick 500y)

    THU
    6x100 2x(1:20, :25, :30)
    200 Kick
    200 IM Drill

    3x50 Kick 1:20, Hard [:46, :44, :45]
    50 Easy Kick 1:00 [:57]
    3x50 Kick 1:20, Hard [:47, :45, :45]
    100 Easy Kick 2:00 [1:57]
    3x50 Kick 1:20, Hard [:48, :46, :46]
    150 Easy Kick 3:00 [2:57]
    3x50 Kick 1:20, Hard [:49, :44, :46]
    200 Easy Kick 4:00 [4:06]

    8x75 1:30 FL/BK/BR [:00, :00, then all :57-:58]

    4x25 against bungee 3:00 [:16, :14, :14, :15 (#4 with 2 extra loops)]

    100 Easy

    Total:
    72 min
    2900y (Kick 1300y)

    FRI
    400 Swim
    300 IM KDS
    12x25 V-sprint (4 FL on :30, 4 K on :35, 4 FR on :30)

    3x
    ...75 1:30 (by 25: K on side, 6 K/pull, DPS)
    ...75 1:30 (by 25: catchup+fingertip, catchup, DPS)
    ...Broken 100 2:00 (See below) [:56 (:27 at the 50), :55 (:13 at the 25), :55 (:27 at the 50)]
    ...100 Easy 1:30
    Round #1: 50, :15 rest, 50
    Round #2: 25, :05 rest, 25, :10 rest, 50
    Round #3: 50, :10 rest, 25, :05 rest, 25

    1000 with fins, easy as 4x(100 Swim, 50 K, 100 Drill)

    4x25 FL :40 [:13, :13, :14, :13]

    100 Easy

    Total:
    60 min
    3250y (Kick 475y)
    Last edited by hurrgtsa; April 27th, 2018 at 02:10 PM.

  2. #42
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    6x50 Drill :10-:15 rest
    8x25 V-sprint :30 (1st round BK, 2nd round FR) [#8 on :14]

    2x250 3:00 [2:53, 2:56]
    3x50 1:20 (1: Easy, 2: Kick, 3: Drill)
    4x125 1:30 [:26, :28, :29, :30]
    3x50 1:20 (1: Easy, 2: Kick, 3: Drill)
    5x100 1:12 [:09, :11, :12, :11, :14]
    3x50 1:20 (1: Easy, 2: Kick, 3: Drill)
    Extra :60 rest
    500 Pull [6:05, with Finis Ultimate Drag and blue strokemakers]

    5x100 Kick 2:00 [:56-:59]

    25 for time [:12]
    75 Easy

    Total:
    70+ min
    4050y (Kick 650y)

    TUES
    6x100 2x(1:20, :25, :30)
    4x75 1:00, 1:10, :55, 1:00
    100 Kick

    3x300 4:00, Desc 1->3 [3:44, 3:37, 3:31]
    300 FL K on back with fins 4:30 [4:26]
    3x200 2:50, Desc 1->3 [2:31, ?, 2:18]
    400 FR K 6:00 [5:30~]
    3x100 1:40, Desc 1->3 [:12, :08, :03]
    500 FR with fins, Negative split

    25 K for time [:16]
    75 Easy

    Total:
    65 min
    4100y (Kick 825y)

    WED
    4x
    ...200 Swim
    ...50 Kick

    3x
    ...8x25 :30 FL [:14, :15, :16->:17; :16, :16, :17, :17, :16->; :15-:16]
    ...4x50 :60 BK [:40, ?, :38, :38; :40-:38; :40-:38]
    ...200 BR K

    4x300 Pull 3:30 [blue strokemakers; 3:24, :24, :25, :24]

    50 Easy
    50 FL for time [:30]
    100 Easy

    Total:
    65+ min?
    4200y (Kick 800y)

    THUR
    400 Swim
    200 IM Drill
    100 Kick
    200 Drill
    4x25 V-sprint :30 [#4 on :14]

    3x200 K 4:00 [3:45, 3:41, 3:45]

    (Intervals below... :30 rest between each 8x50)
    8x50 FR
    8x50 BK
    8x50 BK
    8x50 BK with fins
    8x50 BK with fins
    8x50 FR with fins

    FR and BK with fins on...
    2 @ :45
    1 @ :40
    2 @ :45
    1 @ :35
    2 @ :40

    BK...
    2 @ :50
    1 @ :45
    2 @ :50
    1 @ :40
    2 @ :45

    FR with fins on...
    2 @ :40
    1 @ :35
    2 @ :40
    1 @ :30
    2 @ :35

    100 Easy

    Total:
    60+ min ?
    4100y (Kick 700y)

    FRI
    300 Swim
    300 IM KDS
    300 Swim
    4x25 :30 UW K with fins

    5x250 3:15 as
    1: Easy/pace [~3:05]
    2: Build each 50 [~3:05]
    3: Desc by 50 [~3:05]
    4: Neg split [~3:08]
    Extra :60 rest
    5: 200 + :10 rest + 50 [2:14 + :32]

    8x200 2:45 with Fins (50 Swim, 100 Kick, 50 Swim) as, 2x through...
    1: FR [~2:35]
    2: FL [~2:40]
    3: FR [~2:35]
    4: BK [~2:44]

    2x50 2:00 sprint
    1: with Finis Ultimate Drag suit + fins + DragSox [:32]
    2: without [:26]

    50 Easy

    Total:
    68 min
    4000y (Kick 1000y)
    Last edited by hurrgtsa; May 4th, 2018 at 12:55 PM.

  3. #43
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    12x50 :50 with fins as 3x
    …UW K
    …Drill
    …K (25 fast)
    …Swim (25 fast)

    (The theme of this set continues on Wed and Fri)
    5x100 1:15 [:10-:13]
    4x200 2:30 [:27, :28, :29, :32]
    3x300 3:45 [Changed interval to 4:00 after miss on #1; 3:50 , 3:54, 3:49]

    12x50 :50, Desc 1->3, etc [:35, :34, :30; :35, :32, :30; :35, :33, :30; :35, :33, :30]

    200 Easy Kick

    Total:
    65 min
    4000y (Kick 500y)

    TUES
    4x RIMO by round
    ...200 FR/STR by 25
    ...50 K STR

    2x
    ...200 BK 2:50 [?, 2:45]
    ...2x100 BK 1:25 [all ~1:22-:23]
    ...4x50 BK :45 [:42-:43]

    10x150 Pull 2:00 (Odd: Easy, Even: Hard) [#1-2 no paddles 1:50, 1:45, #3-4 Finis agility ?, ?; #5-6 red strokemakers ?, ?; #7-10 blue strokemakers ?, 1:37, ?, 1:34]

    4x50 1:15 (Odd: STR, Even: K) [FL :30, K :43, FL :31, K :41]

    100 Easy

    Total:
    65 min
    4000y (Kick 300y)

    WED
    600 Swim
    4x50 Drill :15 rest
    4x25 V-sprint K :35
    4x25 V-sprint :30

    4x100 1:15 [:11, :13-:14]
    3x200 2:30 [2:27-:29]
    2x300 3:45 [3:44, 3:46]
    1x400 5:00 [5:08]

    20x25 :30 with fins (Odd: UW K, Even: Fly)
    400 BK K with fins

    100 Easy

    Total:
    65 min
    4000y (Kick 750y)

    THU
    10x100 (Odd: FR 1:20, Even: 25 FR/75 BK 1:30)

    2x
    ...75 K 1:40 (first & last 25 hard)
    ...100 K 2:10 (first & last 25 hard)
    ...150 K 3:10 (first & last 50 hard)
    ...200 K 4:10 (first & last 50 hard)

    8x100 1:40 (75 BK/25 BR) [1:25-:28]

    2x500 Pull 7:00 [with Finis Ultimate Drag & blue strokemakers: 6:09, 6:08]

    150 Easy

    Total:
    70+ min (?)
    4000y (Kick 1050y)

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

    3x100 1:15 [~:13]
    2x200 2:30 [2:27, :28]
    1x300 3:45 [3:43]

    8x125 2:00 2x(25 STR, 75 FR, 25 STR), STR is 2xIMO

    3x100 Kick 2:00 [with fins + DragSox]

    25 for time [:12]
    25 easy

    Total:
    65 min
    3350y (Kick 400y)
    Last edited by hurrgtsa; May 11th, 2018 at 02:08 PM.

  4. #44
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - SCY
    700 Swim
    300 IM KDS

    12x25 :30 IMO [FL :15, :15, :16; BK :18, :18, :18; BR :20, :20, :20; FR :14, :14, :13]

    5x100 1:15 [1:07, :08, :08, :08, :10]
    100 Easy K 3:00
    4x100 1:15 [:08, :08, :08, :10]
    100 Easy K 3:00
    3x100 1:15 [:08, :08, :10]
    50 Easy 2:00
    2x100 1:15 [1:08, :10]
    :30 rest
    1x100 1:15 [1:06]

    1000 Pull, stretch out (no paddles) [13:30]

    50 Easy
    50 for time [:26]
    150 Easy

    Total:
    70 min
    4000y (Kick 300y)

    TUES - LCM
    400 Swim
    300 IM KDS
    4x50 with fins (6 UW K, 6 fast strokes then easy K) :10 rest
    100 Pull [blue strokemaker]

    2x
    ...2x50 Drill with fins :10 rest
    ...4x50 DPS :10 rest

    10x200 Pull 2:55 [blue strokemaker, mostly :30, some :29s and :31s]

    50 Fly fast [?]
    50 Easy

    Total:
    60+ min
    3700m (Kick 100m)

    WED - SCY
    500 Swim
    200 Kick
    4x75 1:00, :55, 1:05, :55 [:51, :51, :53, :53]

    6x400 IM 6:00 as... [5:40, :40, :41, :40, :43, :33]
    #1: 2x200
    #2: 200, 100, 100
    #3: 100, 200, 100
    #4: 100, 100, 200
    #5: 4x100
    :60 extra rest
    #5: 400

    8x25 Kick :45 [:18, :19, :19, :18, :18, :19, :18, :18]

    100 Easy

    Total:
    62 min
    3700y (Kick 400y)

    THUR - SCY
    6x100 (Odd: 1:20, Even 1:30)
    8x25 K :30 (Odd: Hard, Even: Easy)
    4x50 Drill :55

    500 K 10:00 [9:40]
    400 K 8:00 [7:41]
    300 K 6:00 [5:39]
    200 K 4:00 [3:40]
    100 K 2:00 [1:42]

    150 Easy

    8x25 :30 with chute, fins, & paddles [:15, :16, :17, :16, :16, :16, :16, :16 . Finis blue chute, blue strokemakers]

    50 K with fins [:31]

    100 Easy

    Total
    60 min
    3000y (Kick 1700y)

    FRI - SCY [skipped Fri, did it on Sat]
    500 Swim
    10x25 K w/fins :25 (Odd: Hard, Even: Easy)
    5x50 Drill :15 rest

    Yes.... this is the same as Thursday

    500 K 10:00 [9:20]
    400 K 8:00 [7:18]
    300 K 6:00 [5:20]
    200 K 4:00 [3:23]
    100 K 2:00 [1:36]

    150 Easy

    8x25 :30 with chute, fins, & paddles [:15, :16, :17, :17, :17, :17, :17, :17 . Finis blue chute, blue strokemakers]
    2x25 :30 kick with chute & fins [:27, :25]

    50 FL for time [:29]

    50 Easy

    Total:
    60 min
    3000y (Kick 1800y)
    Last edited by hurrgtsa; May 19th, 2018 at 09:53 PM.

  5. #45
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - SCY
    400 Swim
    100 Kick
    4x50 Drill :55
    12x25 V-sprint :30 (4 FR, 4 K on :35, 4 BK)

    10x100 1:30 Best Average [:05, :05, :05, :05, :05, :05, :06, :05, :06, :06]

    4x400 5:15 (Odd: Swim, Even: Pull) . [5:05, ??, 5:15, ??; blue strokemakers on pull]

    50 for time [:27]
    50 Easy

    Total:
    60 min
    3700y (Kick 200y)

    TUES - SCY
    400 Swim
    4x100 1:30 with fins (25 Swim, 50 Kick, 25 Swim)
    8x25 :30 with fins
    #1: UW K
    #2: Drill
    #3: 15y fast
    #4: Drill

    Adapted from https://www.yourswimlog.com/the-supe...ck-set-part-2/
    500 Kick 10:00 [9:16]
    10x25 :30 [:13 then all :14]
    50 Easy :60
    400 Kick 8:00 [7:23]
    8x25 :30 [:13 then all :14]
    50 Easy :60
    300 Kick 6:00 [?, half FR, half FL (knee)]
    6x25 :30 [all :14]
    50 Easy :60
    200 Kick 4:00 [?, half FR, half FL]
    4x25 :30 [:13, then all :14]
    50 Easy :60
    100 Kick 2:00 [1:42]
    2x25 :30 [:13, :14]
    50 Easy

    Total:
    70 min
    3700y (Kick 1750y)

    WED - SCY
    400 Swim
    100 Kick
    4x
    ...50 Scull/kick :60
    ...50 SWOLF :50 [62 +/- (:33 + ~29]

    (Compare against FRI at http://forums.usms.org/showthread.ph...l=1#post322957 )
    4x100 1:10 [:06, :07, :08, :10]
    100 K Easy 3:30
    3x100 1:10 [:06, :09, :11]
    75 K/25 Swim Easy 3:00
    2x100 1:10 [:06, :08??]
    50 K/50 Swim Easy 2:30
    1x100 1:10 [:03]

    6x200 BK with fins 2:45 [2:35-:38]

    25 K for time [:16]
    25 Easy
    25 for time [:11 or :12... I think I saw it switch from :11 to :12]
    75 Easy

    Total:
    62 min
    3650y (Kick 450y)

    THUR - LCM
    400 Swim
    300 IM KDS
    200 Kick
    100 Build each 25

    10x50 :60 [:34, all at :35]

    2x50 Drill :60
    3x200 Pull 2:50 [Finis agility paddles, 2:40+]
    2x50 Drill :60
    Extra :60 for equipment change
    3x200 Pull 3:00 [Blue strokemaker + Finis Ultimate drag; 2:50+?]
    Extra :60 for equipment change
    2x50 Drill :60
    3x200 Pull 2:50 [red strokemaker; 2:33, :34, :34]

    100 Easy

    Total:
    75 min
    3700m (Kick 300m)

    FRI - LCM
    500 Swim
    100 Kick
    200 Drill/Build by 25
    200 Kick/Build by 25 IM

    100 1:30 [1:22]
    200 3:00 [2:52]
    100 1:30 [everything after this was ~3-6 seconds rest]
    300 4:30
    200 3:00
    100 1:30
    400 6:00
    300 4:30
    200 3:00
    100 1:30

    400 BK Kick with fins [5:20]
    Rest :60
    200 FR Kick with fins + DragSox

    4x50 FL with fins 1:30 [:33, :33, :34, :32]

    100 Scull
    100 Easy

    Total:
    80 min
    4000m (Kick 800m)
    Last edited by hurrgtsa; May 25th, 2018 at 10:56 AM.

  6. #46
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON

    Off [CrossFit "Murph" workout: 40:59 with no vest; "Cindy" rep scheme]

    TUES - LCM
    1000 SKIPS

    3x300 4:30, Desc 1->3 [3:25, 3:23, 3:20]
    :30 Rest
    100 Easy 3:00
    3x200 3:00, Desc 1->3 [2:55, 2:57, 2:55]
    :30 Rest
    100 Easy 3:00
    3x100 1:30, Desc 1->3 [1:25, 1:23, 1:20]

    4x50 1:00, fins + paddles [blue strokemaker + Finis Ultimate Drag; :28, :30, :30, :30]
    Rest/equipment change :60
    4x50 1:00 fins + paddles [blue strokemaker; :25, :28, :30, :30]

    100 Easy

    Total:
    70 minutes
    3500m (Kick 200m)

    WED - LCM
    10x100 (Odd: FR 1:30, Even: BK 1:45) [1:25/1:44]

    3x200 IM 3:30 [3:12, 3:13, 3:12]
    4x50 IMO :60 [FL :38, BK :45?, BR :48?, FR :36]
    200 IM K 5:00
    2x200 IM 3:30 [3:10, 3:11]
    4x50 IMO :60 [FL :38, BK :45, BR :48, FR :36]
    200 IM K 5:00
    1x200 IM 3:30 [3:15?]
    4x50 IMO :60 [FL :41, BK :48, BR ?, FR :36]
    200 IM K 5:00

    100 Easy

    Total:
    65 min
    3500m (Kick 600m)

    THURS - LCM
    600 Swim
    100 Kick
    4x25 V-sprint FR :30
    4x25 V-sprint K :35
    4x25 V-sprint FL :30

    5 minute K with fins (:20 fast, :10 easy) [~315m plus 35m easy]

    2x
    ...2x50 Drill with fins :60
    ...2x50 DPS :60 [~38 strokes]

    4x100 2:30 [all 1:10]

    200 Kick with DragSox + Fins
    50 for time [:30]

    500 Pull with paddles [blue strokemaker, no wrist strap]
    100 Easy
    25 Kick, 150 scull, 25 Kick

    Total:
    70 min
    3250m (Kick 800m)

    FRI - LCM

    200 Swim
    50 Kick
    200 IM Drill
    50 Kick
    200 Swim
    50 Kick
    8x25 V-sprint :30 (4 FR, 4 BK)
    50 Kick

    100 1:30
    200 3:00
    100 1:30
    200 3:00
    300 4:30
    200 3:00
    100 1:30
    200 3:00
    300 4:30
    400 6:00
    300 4:30
    200 3:00
    100 1:30

    50 Kick for time [:48]
    50 Easy

    6x25 against bungee cord
    #1-3 1:00 [:20, :28 (gave up at 25y+, :22 (gave up at 25y)]
    Rest :60
    #4 1:30 [:20]
    #5 1:30 [:20+]
    #6 FL [gave up at 25y]

    50 Easy

    Total
    75 min
    4000m (Kick 250m)
    Last edited by hurrgtsa; June 1st, 2018 at 01:20 PM.

  7. #47
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - LCM
    500 Swim
    200 Kick
    6x50 1:15 (Odd: 25 UW K, 25 Scull; Even: 15m fast, 10 easy, 15m fast, 10 easy)

    10x100 1:25 [1:18, :21, next 4 at ~:22-23ish, :24, :26, :28]

    10x50 K 1:15 with DragSox + Fins [2 FR then 8 BK (knee)]

    500 swim [7:20]

    4x50 with parachute with fins + paddles (25m fast then 25m easy) 1:15

    100 Kick for time [1:50]
    100 Easy

    Total:
    75 min
    3400m (Kick 875m)

    TUES - SCY
    400 Swim
    4x75 1:05, :55, 1:00, 1:00
    4x50 K IMO :60
    4x25 V-sprint :30 [#4 on :14]

    20x25 :30 at 100 pace [:13, :13 then all :14... not good]
    400 (200 FR, 200 BK) 7:00 Easy
    12x50 :60 IMO, Desc 1->3 [FL :38, :36, :34; BK :43, :41, :38; BR :44, :42, :39; FR :36, :31, :28]

    1x50 K :60 [:43]
    50 Easy :60
    2x50 K :60 [:43, :46]
    50 Easy :60
    3x50 K :60 [:46?, :48?, :50]
    50 Easy :60
    50 FL for time [:31]

    100 Easy

    Total:
    60+ min
    3100y (Kick 500y)

    WED - LCM
    1000 SKIPS

    4x200 IM 3:30 [3:12, :11, :12, :14]
    Rest 2:00
    4x200 with fins (100 FL, 100 FR) 3:30 [2:48-:50, 50 FL splits at ~:39-:40 and 100 FL splits at 1:24-:26]

    With fins...
    400 K 8:00 [~6:20]
    300 K 6:00 [~5:30]
    200 K 4:00 [??]
    100 K 2:00 [1:19]

    100 Scull
    100 Easy

    Total:
    75+ min
    3800m (Kick 1200m)

    THUR - LCM
    6x100 2x(1:30, 1:35, 1:40)
    200 Kick
    8x25 V-sprint :30

    8x50 (2 on :60, 2 on 1:30, 2 on 2:00, 2 on 1:00) [:29, :32, :32, :31, :31, :31, :32?, :34... maybe some of the middle 50s were 32's??]
    300 Easy 7:00
    8x50 (2 on 1:30, 2 on 2:00, 2 on 1:00, 2 on 1:30) [:31, ?, ?, ?, ?, ?, :34, :32; on last 3 stroke was really coming undone]
    200 Easy 6:00
    8x50 Fins + Paddles (2 on :60, 2 on 1:00, 2 on 2:00, 2 on 1:30) [:26, :27, :28, :28?, :28? :26, :27, :27, with red strokemakers]
    100 Easy

    Total:
    70+ min
    2800m (Kick 200m)

    FRI - LCM
    300 Swim
    100 Kick
    4x50 Drill :20 rest
    4x50 Back :20 rest
    8x25 (12.5 fast, 12.5 easy) :10 rest IMOx2

    300 Kick (25 hard, 12.5 easy)

    4x100 1:30 [1:20, 1:23, 1:25, 1:26]
    :60 rest
    3x200 Pull 3:00 [2:37 :38, :39]
    :60 rest
    2x300 Back (100 Swim, 100 Kick, 100 Swim) 5:15 [5:00, 5:02]
    :30 rest
    1x400 Kick with fins (50 FL on back, 50 BK)

    50 FL for time [:33]

    150 Easy

    Total:
    70 min
    3500m (Kick 1000m)
    Last edited by hurrgtsa; June 8th, 2018 at 01:54 PM.

  8. #48
    Very Active Member
    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - LCM
    600 Swim
    100 Kick
    6x50 25 FL, :10 vertical FR kick, 25 FR (Odd: 1:00, Even: 1:10)

    2000 pull [~28:30 (1:24 avg); blue strokemakers]

    100 Easy

    Total:
    50 min
    3100m (Kick 100m)

    TUES - SCY
    6x100 (Odd: 1:20, Even 1:30)
    200 IM Kick
    8x25 V-sprint :30 [#4 :13, #8 :14]

    12x25 FL :30 [:14, :15, :15, :16, :16, :16, :16, :16, :15, :15, :16, :15]
    8x25 BK K :30
    6x50 BR K :60
    4x100 FR K 2:00 [Knee on #3 & 4]

    6x50 :60 12K/switch drill progression

    6x100 1:45, Easy arms, Desc kick 1->3, 4->6 [1:15-:10, :15->:12]
    Rest :60
    2x300 4:00 (37.5 Easy, 25 Hard) [3:40, 3:45]

    50 for time 1:30 [:26]
    25 for time :30 [:12]
    25 easy :30
    50 kick for time [:39]

    100 Easy

    Total:
    75+ min
    3950y (Kick 1150y)

    WED - LCM
    400 Swim
    200 IM (FL as 1-arm drill)
    100 Kick
    6x50 :60 (Odd: 25 12K switch drill progression, 25 catchup; Even: Back)

    6x200 on 3:00, 2:55, 3:05, 2:50, 3:10, 2:45 [2:50, 2:50?, ??, 2:50, ??, 2:43]

    600 with fins as (50 BK K, 25 FL swim, 25 BK K)

    4x50 (Odd: Fast, Even: Easy) with several minutes rest after #2 [:30, :29]

    100 Easy

    Total:
    60 min
    3100m (Kick 550m)

    THUR - LCM
    500 Swim
    100 Kick
    6x50 with fins (Odd: Drill, Even: 25 K, 25 Back)
    4x25 V-sprint

    100 as 75 FR, 25 FL 2:00 [1:09]
    300 Easy K with fins 6:00
    100 as 75 FR, 25 FL 2:00 [1:10]
    300 Easy pull with paddles 5:00
    100 as 75 FR, 25 FL 2:00 [1:13]
    200 Easy swim 4:00
    2x50 2:00 [FR :30, FL :34]

    8x25 bungee cords :45-:60 (Odd: against, Even: with) [against on ~:20]

    100 Easy

    Total:
    60 min
    2400m (Kick 475m)

    FRI - LCM
    700 Swim
    100 Kick
    8x25 :40 (15m fast) IMOx2

    3x
    ...4x50 Drill :60 (Round 2 & 3 with fins)
    ...3x50 :60, Desc 1->3 (only descend to comfortably fast) [:37, :35, :34; with fins :37, :34, :32; 37, :35, :34]
    ...50 Easy :60
    ...200 Easy Kick (Round 2 with fins, Round 3 with fins & DragSox)

    100 Easy
    50 FL for time [:32]
    150 Easy

    Total:
    75 min
    3100m (Kick 700m)
    Last edited by hurrgtsa; June 15th, 2018 at 02:04 PM.

  9. #49
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    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

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

    4x100 1:20 [1:14, :17, :19, :19]
    100 Easy 3:00
    3x100 1:20 [:16, :19, :22]
    100 Easy 2:30
    2x100 1:20 [:17, :21]
    50 Easy 2:00
    1x100 [1:13]

    4x (CH STR by round or IMO) [FR, FR, BK, BR]
    ...25 Scull, 25 Kick :10 rest
    ...25 Kick, 25 Drill :10 rest
    ...25 Drill, 25 DPS :10 rest
    ...25 DPS, 25 Build :30 rest

    100 for time with fins + paddles [:54 with blue strokemakers]

    100 Easy

    Total:
    70 min
    3250m (Kick 500m)

    TUES - LCM
    500 Swim
    4x50 IM Drill :10 rest
    6x50 with fins (25 K, 25 drill) :10 rest

    3x300 Descend 1-3, 5:00 [4:15?, ?, 4:06]
    300 with fins K 6:00 [5:15]
    3x200 Descend 1-3, 3:20 [2:52, ?, 2:40]
    300 with fins K 6:00 [5:00]
    3x100 Descend 1-3, 1:40 [1:19, ?, :12]
    300 with fins K 6:00 [either held 1:30 or :35 per 100, don't recall which]

    3x25 against bungee :60 [#1 and 2 also "with" bungee]

    100 Easy

    Total:
    75 min
    3900m (Kick 1050m)

    WED - LCM
    200 Swim
    50 FL K
    200 IM Drill/Swim
    50 BK K
    200 Drill
    50 BR K
    200 Swim
    50 FR K

    1x50 Hard K 1:30 [:52]
    1x50 Easy BR K 1:15
    2x50 Hard K 1:30 [:52, :52]
    1x50 Easy BR K 1:15
    3x50 Hard K 1:30 [all rest mostly at :55]
    1x50 Easy BR K 1:15
    4x50 Hard K 1:30
    1x50 Easy BR K 1:15
    5x50 Hard K 1:30
    1x50 Easy BR K 1:15

    3x (FL, BK, FR by round)
    ...2x50 Drill :15 rest
    ...2x50 DPS :15 rest

    100 FL for time [1:13]
    100 Easy

    Total:
    70 min
    2800m (Kick 1200m)

    THUR - LCM
    400 Swim
    300 IM KDS
    12x25 V-sprint (Round #1 FR on :30, #2 K on :35, #3 STR)

    12x50 1:05 IMO [FL :34, BK ?, BR ?, FR :34; FL :36, BK ?, BR ?, FR :34; FL :36, BK ?, BR ?, FR :35]

    600 Easy K with fins

    6x50 1:05 FR [:33 then :34]
    :60 extra rest
    6x50 1:05 FR [with Finis Ultimate drag suit :36, :37 then :38-:39]

    50 Easy 2:00
    50 STR for time 2:00 [FL :34]
    50 STR for time 2:00 [FL :34]
    50 Easy 1:30
    50 FR for time [:30]

    600 Easy

    Total:
    75+ min
    3650m (Kick 800m)

    FRI - SCY
    [Smashed a toe yesterday. Couldn't do everything as written but luckily today was already planned as mostly pull]

    400 Swim
    300 IM KDS [300 Easy BK]
    200 Pull
    100 Drill

    2x
    ...2x300 Pull (Round 1: No paddles, 3:45; Round 2: paddles, 4:00) [3:42, :42; :34, :35 with red strokemaker]
    ...2x150 Pull (Round 1: No paddles, 1:55; Round 2: paddles, 2:00) [?, ?; ?, ? with red strokemaker]
    ...Rest :40

    8x125 BK with fins (100 Swim + 25 K) 1:40
    [Couldn't wear fins, did 8x125 BK Pull 2:00 with 2 no paddles, 2 Finis agility, 2 red strokemaker, 2 blue strokemaker]

    10x25 K :40 hard
    [Couldn't kick, did 4x25 pull :45 with red strokemaker :13, :13, :14, :13]

    100 Easy

    Total:
    70 min
    4150y (Kick 550y) [4000y (Kick 0y)]
    Last edited by hurrgtsa; June 22nd, 2018 at 02:16 PM.

  10. #50
    Very Active Member
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    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - LCM
    1000 SKIPS

    400 6:00 [5:40]
    4x100 1:30 [1:25]
    300 4:30 [4:20]
    3x100 1:30 [1:25~]
    200 3:00 [2:55?]
    2x100 1:30 [1:27]

    10x50 :50 [~:40ish]

    2x50 FL on 1:30-2:00 rest [??, :34]

    100 Easy

    Total:
    70 min
    3700m (Kick 200m)

    TUES - SCY
    500 Swim
    200 Kick
    6x50 :55 w/fins (25 Drill, :05 rest, 15y fast)

    5x25 :50 [:12-:13]
    25 Easy :50
    6x25 :45 [most :13, 2 or 3 on :12]
    50 Easy :60
    7x25 :40 [most :13, 3 on :12]
    75 Easy 1:30
    8x25 :35 [most :13, a few on :12]
    100 Easy 2:00
    8x25 :30 [:12 then all :13]
    100 Easy 2:00
    6x25 :25 [:13 then all :14]
    100 Easy 2:00
    6x25 :20 [:13, :14, then all :15]
    100 Easy 4:00
    50 STR for time [FL :29]

    200 Easy K with fins
    200 Easy K with fins + DragSox

    50 STR for time [FL :28]

    100 Easy

    Total:
    75 min
    3300y (Kick 600y)

    WED - LCM
    300 Swim
    200 Kick/Drill by 25
    10x50 :55 2x(2 easy, 1 med, 1 easy, 1 med) [easy on :40-1, med on :37-8]

    150 2:15
    200 3:00
    150 2:15
    200 3:00
    150 2:15
    200 3:00
    150 2:15

    6x150 Pull 2:30 (Odd: Easy, Even: Hard) [red strokemakers; Odds: all 1:58, Evens: 1:50, :46, :46]

    6x100 Kick with Fins + DragSox 2:30

    100 Easy

    Total:
    75 min
    3800m (Kick 700m)

    THU - LCM
    400 Swim
    300 IM KDS
    8x25 V-sprint :30 (1 FR, 1 BK)
    100 Drill

    10x50 :60 [:32, :33, :33, :33, :33, :34, :33, :34, :33, :34]

    500 K 11:40
    400 K 9:20
    300 K 7:00
    200 K 5:40
    100 K 2:20

    100 Easy

    50 FL from a dive [29.7 on stopwatch (:05 under water)]

    100 Easy

    Total:
    75 min
    3250m (Kick 1600m)

    FRI - LCM
    1000 Swim (200 FR, 50 BK)x4

    4x50 (25 FR, 25 BK) :50
    3x100 (50 FR, 50 BK) 1:40
    2x150 (75 FR, 75 BK) 2:30
    1x200 (100 FR, 100 BK) 3:20

    2x
    ...3x100 Kick, DragSox+Fins 2:20
    ...4x50 1:15 (:10 vertical kick at the 25)

    Easy 50
    2x25 against bungee cord

    7x50 with fins (Odd: 25 UW K, 25 FL K on back; Evens: 25 fast FR, 25 FL K on back)
    1x50 with fins fast FR

    50 Easy

    Total:
    75+ min
    3550m (Kick 875m)

    SAT - LCM
    400 Swim
    300 IM KIDS
    200 Pull
    4x25 V-sprint :30

    8x50 with parachute (Odd: 1:30, Even: 2:00)
    #1 & 2: no extra equipment [:45, :48]
    #3 & 4: fins [:40, :43]
    #5 & 6: fins + paddles [:39, :39]
    #7 & 8: pull with paddles [?, ?]

    100 for time [1:06]

    100 Easy

    4x50 2:00; #1-3 fins + paddles, #4 FL no equipment [:26, :26, :27; :34]

    100 Easy

    Total:
    <60 min
    1900m (Kick 100m)
    Last edited by hurrgtsa; July 1st, 2018 at 02:56 PM.

  11. #51
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    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    100 IM Drill
    200 Kick
    6x50 :60 2x(Drill, Easy, Build)

    4x100 1:20 [1:16, :19, :19, :19]
    100 Easy 3:10
    3x100 1:20 [:16, :19]
    100 Easy 3:00
    2x100 1:20 [:16?, :20]
    100 Easy 3:20
    1x100 1:20 [:16]

    4x150 K with fins 2:30 (1 FR, 2 BK, 1 FR)

    100 Easy
    Broken 100 FR (50, :10 rest, 50) [:30 + :32 = 1:02]
    100 Easy 4:00+
    Broken 100 FL (50, :10 rest, 50) [:33 + :42 = 1:15... took 1st 50 out too fast, last 25 was painful]
    100 Easy
    50 K for time [:45]
    150 Easy

    Total:
    75+ min
    3700m (Kick 850y)

    TUES - LCM
    500 Swim
    100 IM Drill
    100 Kick
    8x25 V-sprint :30

    1x50 1:00 [:29]
    100 Easy 2:30
    2x50 1:15 [:30, :30]
    100 Easy 2:30
    3x50 1:20 [:30, :31]
    100 Easy 2:30
    4x50 1:30 [:31, :30, :30, :31-2]
    100 Easy 3:00
    3x50 1:20 [:34, :35, :36]
    100 Easy 3:00
    2x50 1:15 [:35, :36]
    100 Easy 3:00
    1x50 1:00 [:34]

    6x200 3:15 (50 FR, 100 K, 50 FL as below; #1-3 no fins, #4-6 fins)
    #1, 4: FL as 3-3-3
    #2, 5: FL as 3-3-4
    #3, 6: FL as 3-3-5

    400 Pull with paddles [red strokemakers]
    100 Easy

    Total:
    90 min
    4100m (Kick 700m)

    WED
    Off

    THUR
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    10x25 :40 (15m fast, 10m easy)

    3x
    ...100 K STR (IMO by round) 2:20
    ...2x50 STR (IMO by round) Drill 1:05
    ...200 IM 3:30 [FL as 1 arm; 3:13]

    10x25 K :40 (12.5m fast, 12.5m easy)

    200 Easy pull with paddles [Finis agility]
    200 Easy K with fins
    100 Scull
    100 Easy

    Total:
    80 min
    3300m (Kick 950m)

    FRI - SCY
    [Did not swim]
    1000 SKIPS

    10x200 50 Swim/100 Kick/50 Swim 3:20
    #1-4: Swim is IMO; Kick is IM
    #5-8: Swim is RIMO; Kick is RIM
    #9-10: Swim is CH; Kick is CH

    12x50, 4x as
    #1: 25 Kick/25 Scull :60
    #2: 25 Drill/25 Swim :50
    #3: Fast :40

    100 Easy

    Total:
    3700y (Kick 1300y)
    Last edited by hurrgtsa; July 5th, 2018 at 01:30 PM.

  12. #52
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    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON - LCM
    500 Swim
    With fins...
    200 IM drill :15 rest
    150 Back :15 rest
    100 Kick :15 rest
    50 (25 FL fast, 25 easy)

    10x50 K 1:10 [most at :60 (:59-1:05)]

    3x
    ...200 3:00 (Desc by round) [2:42, :41, :39?]
    ...150 2:15 (Desc by round) [?, ?, ?]
    ...100 1:30 (Desc by round) [1:22, :21?, :19?]
    ...50 Easy 1:15

    4x25 against bungee/cord 1:00 [:18, :20, :20, :19]

    5x100 K 2:20 (Odd: FR, Even: BK) [2:10-:15+]

    6x50 (#1-3 on 2:00, #4-6 on 3:00) [:29, :30, :30, :30, :30, :30]

    100 Easy

    Total:
    90 min
    4000m (Kick 1100m)

    TUES - SCY
    2x
    ...200 Swim
    ...150 Scull/Drill/Swim by 25
    ...100 Kick
    ...2x25 :30 (12.5 fast/easy)

    20x25 :30 [:12, :13, :13, :13, :13, :13, :14, then rest on :13]

    5x100 Kick 2:00 [with DragSox + fins]

    600 Easy pull BC 3/5 by 50 [Finis agility paddles]

    10x25 Kick :40 [:18, :20, :20, :20, :20, :19, :19, :19, :19, :19]

    100 Easy
    50 for time [:26]
    100 Easy

    Total:
    70 min
    3100y (Kick 950y)

    WED - LCM
    500 Swim
    200 Kick
    6x50 Drill/Swim on :20 rest

    2x
    ...2x100 1:30 [1:20, :20; ?, ?]
    ...1x100 1:25
    ...1x100 1:30
    ...1x100 1:20 [1:20; :21]

    4x
    ...2x50 :60 [:30, :32; :30, :32; :31, :33; :31, :33 (felt very run down on these)]
    ...100 Easy (#1 & 2 on 3:00, #3 & 4 on 4:00)

    4x25 against bungee cord (#1: 1:00, #2: 1:30, #3: 1:30) [:19, :23, FL :28, :20]

    6x50 K 1:15 with fins + DragSox
    :60 rest
    100 K for time 2:30 [1:46]
    500 K with fins, easy
    100 Easy

    Total:
    90 min
    3900m (Kick 1100m)

    THU - LCM
    400 Swim
    300 IM KDS
    200 Pull
    4x25 V-sprint

    4x25 against bungee :60 [:20 but last 2 stopped just shy of halfway mark]

    With fins...
    6x50 Kick :60 (Odd: 25 Fast, 25 Easy; Even: 25 Easy, 25 Fast)
    4x50 Drill :60

    8x150 Pull with paddles 3:00 (Odd: Best average, Even: BC 4/4/5) [Odds on 1:52; red strokemaker]

    100 FL fast 3:00 [1:16]
    4x50 FL fast 2:00 [:36, :36, :35, :36]
    100 Easy
    4x50 with fins :60 (Odd: FL Drill, Even: FL K on back)

    50 FL fast [:34]
    50 Easy

    400 Kick easy with fins
    100 Easy

    Total:
    90 min
    4000m

    FRI - LCM
    500 Swim
    200 Kick
    12x25 V-sprint (FR on :30; K on :40, CH on :30)

    4x100 3:00 [1:05, :06, :09, :12 - nothing left for the last one]
    400 Easy 11:00
    4x50 2:00 [:30, :29, :29, :29]
    200 Easy 4:00
    4x25 Fast + 25 Easy 1:10 [??]
    100 Easy

    1200 easy with fins as 4x(100 Swim, 100 Pull no paddles, 100 Kick)

    4x25 Fast + 25 Easy 1:15 [?? with Finis Ultimate Drag suit]
    4x50 K with fins :60 (25 Easy, 25 Fast) [with Finis Ultimate Drag suit]

    50 for time [:29]
    150 Easy

    Total:
    110 min
    4000m (Kick 900m)
    Last edited by hurrgtsa; July 13th, 2018 at 01:42 PM.

  13. #53
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    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    THIS IS THE LAST HARD WEEK. Next week will be the end-of-season taper.

    Compare to practices at http://forums.usms.org/showthread.ph...l=1#post321958


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

    8x25 with fins :30 (Odd: 8 UW K then easy, Even: 5 UW K then fast for 4 strokes)

    10x50 (6 on 1:30, then 1:20, 1:10, 1:00, :50) [:31, :31, :31, :32, :31, :32, :31, :32, :32, :33]

    2x (Round 1: FL, Round 2: FR) with fins, all on :20 rest
    ...50 K, 50 Swim
    ...25 Left arm, 25 right arm, 50 Swim
    ...50 Drill, 50 Swim
    ...100 K
    ...100 Swim [FL 1:19, FR 1:13]

    Broken 100 (50, :10 rest, 50) 3:00 [1:02?]
    50 K for time [:47]
    50 Easy K

    4x25 against bungee/cord :60 [:18, :19, >:20, >:20]

    500 Easy pull with paddles [blue strokemaker, no wrist]
    100 Easy

    Total:
    90 min
    3600m (Kick 700m)

    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 [2:25, 2:23, 2:21, 2:18]
    6x50 K :60
    Broken 100 2:00 as 50, :10, 25, :05, 25 [:52 (:26 at the 50)]
    500 Swim 7:30 (75 BK, 25 FR)
    10x50 :45 (Add extra :30 after #5), easy arms, hard K
    2:30 rest
    Broken 100 2:00 as 50, :10, 25, :05, 25 [:52 (:26 at the 50)]
    10x25 K :45 [first 5 on :19, last 5 on :18]
    6x25 :40, 12.5 fast


    Easy 150


    2x
    ...25 Fast :30 [:12, :11]
    ...50 Easy :60
    3x
    ...25 Fast Fly :30 [:13]
    ...25 Easy :60
    25 Fast [:11-2]
    75 Easy


    Total:
    80 min
    4250y (Kick 750y)

    WED - LCM
    400 Swim
    200 IM Drill/Swim
    200 IM Drill/Swim
    200 Kick

    12x25 :40 (Odd: 8 fast UW K then easy; Even: 4 UW K then fast to 12.5)

    8x150 with fins & paddles 3:00
    (Odds: 100 at goal time + 50 Easy, Evens: 50 at goal time + 100 easy)
    Extra :60 rest after #6
    [100's at :55-6, :56-7, :58, :58; 50's at :26, :26, :26, :25]

    400 Easy swim 7:00 [6:00]
    500 Kick with fins
    4x50 1:10 (no fins) (Odd: 25 Hard, 25 Easy; Even: 25 Easy, 25 Hard)

    8x25 on 1-2 minute rest, bungee cords (4 against, 4 with)

    100 Easy

    Total:
    90 min?
    3600m (Kick 900m)

    WED - LCM
    400 Swim
    200 IM Drill/Swim
    200 IM Drill/Swim
    200 Kick

    12x25 :40 (Odd: 8 fast UW K then easy; Even: 4 UW K then fast to 12.5)

    8x150 with fins & paddles 3:00
    (Odds: 100 at goal time + 50 Easy, Evens: 50 at goal time + 100 easy)
    Extra :60 rest after #6
    [100's at :55-6, :56-7, :58, :58; 50's at :26, :26, :26, :25]

    400 Easy swim 7:00 [6:00]
    500 Kick with fins
    4x50 1:10 (no fins) (Odd: 25 Hard, 25 Easy; Even: 25 Easy, 25 Hard)

    8x25 on 1-2 minute rest, bungee cords (4 against, 4 with)

    100 Easy

    Total:
    90 min?
    3600m (Kick 900m)


    THU - SCY
    400 Swim
    300 IM KDS
    4x50 :60 [:32, :31, :31, :32]
    4x25 v-sprint :30

    200 for time [2:06, legs felt tired]

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

    4x100 + 50 Easy 4:00 as
    #1: CH [FR :56]
    #2: STR [FL 1:04]
    #3: K [1:34]
    #4: FR [:58, emphasis was not slipping on catch more than on effort]

    8x25 bungee 1:00 (Odd: Against, Even: with) [FR :16, :13; FL :19, :13; FR :14, :12; FL ?, :13]
    :30 extra rest
    2x25 with Finis ultimate drag suit [:13]
    4x25 without ultimate drag suit [:12, :11, :12, :12]

    100 Easy

    Total:
    90 min
    3750y (Kick 500y)

    FRI - LCM
    450 Swim
    100 Kick
    9x50 :10-:15 rest 3x(25 Kick/Drill, 25 Scull/Drill, 50 DPS)

    8x25 :30-:35 (12.5 fast, 12.5 easy; Odd: STR, Even: FR)

    100 STR for time [FL 1:11]

    5x50 (2x50, 1x:45, 1x:50, 1x:40)
    5x100 (2x1:30, 1x1:25, 1x1:30, 1x1:20)
    5x50 (2x50, 1x:45, 1x:50, 1x:40)

    Broken 100 FR (50, :10 rest, 50) [1:03, :30 at the 50?]

    300 Easy pull with paddles [Finis agility paddles]
    300 Easy kick with fins

    50 K for time [:45]

    100 Easy

    Total:
    75 min
    3150m (Kick 525m)
    Last edited by hurrgtsa; July 20th, 2018 at 02:24 PM.

  14. #54
    Very Active Member
    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    TAPER!

    MON - LCM
    400 Swim
    300 IM KDS
    4x50 :60 [:36-:38]
    100 Kick

    8x25 :50 (12.5 fast, 12.5 easy)

    Broken 100 FR (50, :10 rest, 50) [1:01]

    4x200 3:30 Easy
    #1: Swim BC 3/5/3/5 by 50
    #1: Pull, no paddles BC 3/5/3/5 by 50
    #1: Swim with fins BC 3/5/3/5 by 50
    #1: Pull BC 3/5/3/5 by 50

    3x100 Kick with fins :15 rest (75 easy, 25 hard)

    4x25 *with* bungee

    100 Easy
    50 STR for time [FL :31]
    2 starts
    150 Easy

    Total:
    70 min
    2800m (Kick 500m)

    TUES - LCM
    600 Swim
    200 Kick
    8x25 :50 (12.5 fast, 12.5 easy)

    Broken 100 STR (50, :10 rest, 50) [FL 1:07]

    12x50 :60, Desc 1->4, etc [:38, :36, :38, :36; :39, :36, :35, :34; :39, :38, :36, :34]

    4x25 *with* bungee

    100 Easy
    50 from dive [??]
    100 Easy

    Total:
    60 min
    2000m (Kick 200m)

    WED - SCY
    400 Swim
    300 IM KDS
    4x50 :60 [:29, :30, :30, :30]
    100 Kick

    4x25 :35 (12.5 fast, 12.5 easy)
    100 Easy kick
    Broken 100 (50, :10 rest, 25, :05 rest, 25) [:52 (:25/6 at the 50)]
    100 Easy
    4x25 fast turns
    100 Easy
    4x25 starts
    100 Easy
    25 for time [:11]
    175 Easy

    Total:
    60 min
    2000y (Kick 300y)

    THURS - LCM
    400 Swim
    300 IM KDS
    4x50 :60 [:34, ?, ?, :36]
    100 Kick

    4x25 :50 (12.5 fast, 12.5 easy)

    200 easy kick
    300 easy swim

    2 starts

    Total:
    1600m

    FRI
    Off
    Last edited by hurrgtsa; July 26th, 2018 at 02:04 PM.

  15. #55
    Very Active Member
    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    The 2017-2018 season is over.

    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?


    2018 LCM taper results
    50 Free: 25.21
    100 Free: 55.78
    200 Free: 2:10.69
    50 Fly: 28.04
    100 Fly: 1:02.59

    Everything except the 200 Free was faster than 2017, but I held back way too much on the middle 100 of the 200.

  16. #56
    Very Active Member
    Join Date
    Dec 2014
    Posts
    290

    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA


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