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

  1. #21
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    Dec 2014
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    255

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

    MON
    [Did not swim]
    500 Swim
    400 IM (50 K, 25 Drill, 25)
    4x25 UW K :35

    5x100 IM 1:40
    3x200 IM 3:10
    4x100 IM 1:35
    2x200 IM 3:05
    3x100 IM 1:30
    1x200 IM 3:00

    100 Easy

    Total:
    3500y

    TUES
    1000 SKIPS

    8x150 Pull (no paddles) 2:15 (Odd: BK, Even: FR)
    6x100 K 2:00
    4x75 1:15, Desc by 25
    2x50 FL :60 [:32, :31]

    100 Easy

    Total:
    60 min
    3300y (Kick 800y)

    WED
    350 Swim
    200 IM Drill
    4x50 UW K then easy swim :60 (#1: 6 k each wall, #2: 8 k, #3: 10 k, #4: 12 k)

    6x50 Fly drill :60 (Odd: 3k/1 pull, Even: 3-3-3)
    3x100 Bk 1:30
    300 Br K
    12x25 Fr :30 [:15, :14, :15, all :14]
    :60 rest
    4x75 Fly 1:20, Desc by 25
    3x100 Bk 1:30
    3x100 Br 1:50 (25 K, 25 Swim)
    6x50 Fr :45 [~:33]

    100 Easy

    Total:
    60+ min
    3500y (Kick 450y)

    THUR
    600 Swim
    200 Kick
    4x50 :50 Quarters

    4x100 1:50 as 25 scull, 25 6k/pull, 25 catchup+fingertip, 25 fingertip

    All K is hard... All on :60
    1x50 K [:44]
    1x50 Easy Swim
    2x50 K [:44, :46]
    1x50 Easy Swim
    3x50 K [:46->:50]
    1x50 Easy Swim
    4x50 K [:47->:50]
    1x50 Easy Swim
    5x50 K [:48-:50]
    1x50 Easy Swim

    4x25 :45 Fast [:13, :13, :13, :12]

    100 Easy

    Total:
    60 min
    2600y (Kick 950y)

    FRI
    400 FRIM
    300 IM KDS
    100 Kick
    4x50 Drill :60

    400 Pull 5:20, neg split [no paddles]
    3x100 Bk 1:35
    400 Pull 5:20, 25 hard/25 easy [no paddles]
    3x100 Bk 1:30
    400 Pull 5:20, neg split [red strokemaker]
    3x100 Bk 1:25
    400 Pull 5:20, 50 hard/50 easy [red strokemaker]
    3x100 Bk 1:20 [touch & go]

    50 K for time [:37]

    100 Easy

    Total:
    60+ min
    3950y (Kick 250y)
    Last edited by hurrgtsa; December 15th, 2017 at 09:33 PM.

  2. #22
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIDS

    500 FR 6:40
    5x100 Pull 1:10 [:02, :04,:06, :07, :08]
    :60 rest
    400 IM with fins 6:00
    4x100 IM with fins 1:30 [:13-15]
    300 Bk 4:30
    3x100 Desc 1->3 CH 1:30 [FR :11, :08, :06]
    200 IM K 4:00
    2x100 K on side 2:00
    100 Easy 2:00
    100 for time [:57]

    100 Easy

    Total:
    60+ min
    4100y (Kick 600y)

    TUES
    400 FRIM
    200 IM K
    4x50 Drill :55
    8x25 :35 (Odd: UW K, Even: V-sprint)

    4x (Odd rounds: FR, Even rounds: STR or IM)
    ...2x25 K fast :35 [1st round :17, :18]
    ...8x25 @ 100 pace :30 [FR mostly :13; FL mostly :15; FR mostly :14; IM :15, :15, :17, :17, :19, :19, :14, :13]
    ...50 Easy 1:30
    ...100 fast 2:00 [:58, FL :08, :60, IM :10]
    ...100 Easy 1:30

    Total:
    60 min
    3000y (Kick 500y)

    WED
    600 CH
    200 IM drill
    8x25 K on sides :35

    4x500 6:40; Desc 1->3, Pull #4 [6:12, 6:07, 5:59, ??]

    4x100 Bk 1:30, Desc 1->4

    100 Easy

    Total:
    60 min
    3500y (Kick 200y)

    THURS
    4x
    ...200 swim
    ...50 kick

    12x25 Kick :35 (Odd: hard, even: easy) [Odds on :20, :21, :22, :20, :20, :20]

    300 4:00 (25 hard, 50 easy)
    300 BK 4:30
    300 4:00 (50 hard, 25 easy)
    300 FL/BK/BR by 25 5:00
    300 4:00 (75 hard, 25 easy, 25 hard, 75 easy, 75 hard, 25 easy)

    10x50 K :60
    50 Easy 1:30
    6x50 :50, Desc 1->3 [:34, :33, :29, :37, :32, :29]

    100 Easy

    Total
    60 min
    3750y (Kick 1000y)

    FRI
    400 Swim
    100 Kick
    500 as 25 FL, 50 BK, 50 FL, 75 BK, 25 FL, 50 BK, 50 FL, 75 BK, 25 FL, 75 BK

    6x150 2x(1:55, 1:55, 1:50)

    2x (1st round STR, 2nd round FR)
    ...6x75 (Odd: KDS 1:30, Even: Desc by round 1:30) [BK on :59, :58, :55?; FR on :49, :45, :44]

    1x50 :45 [:28]
    1x50 Easy 1:30
    2x50 :45 [:28, :30]
    1x50 Easy 1:30
    3x50 :45 [:28, :30, :30]
    1x50 Easy 1:30
    4x50 :45 [:29, :30, :31, :31]
    1x50 Easy 1:30
    5x50 :45 [:28, :30, :32, :31, :31]
    1x50 Easy 1:30

    Rest 3:00
    2x25 :60 [:11, :11]

    100 Easy

    Total:
    70 min
    3950y (Kick 250y)
    Last edited by hurrgtsa; December 22nd, 2017 at 03:56 PM.

  3. #23
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    Off

    TUES
    400 Swim
    300 IM KDS
    4x50 :60 quarters
    100 Kick

    8x25 Kick :30 (Odd: Easy, Even: hard)

    3x1000 Pull on 1:30 rest [finger paddles, Finis paddles, red strokemakers; #3 on 11:30?]
    500 Kick [DragSox + fins]

    4x25 :30 [:12, :13, :13, :13]
    50 Easy :60
    4x25 :30 [:12, :13, :13, :13]
    50 Easy :60
    25 Fly [:13]
    75 Easy

    Total:
    80 min
    5100y (Kick 800y)

    WED
    300 Swim
    300 IM KDS
    6x50 :60, Drill/build, 2x(FL, BK, BR)
    4x25 Kick :30 (Odd: Easy, Even: Hard)

    18x100 1:30 with fins, 3x(2 FL, 2 BK, 2 FR), (Odd: 75 Swim + 25 UW K, Even: 100 K)
    :60 rest
    6x50 BR :55 (Odd: Kick, Even: Swim)

    12x25 CH :30 @ 100 pace [FL :15, :14, :15, :15, :15, :16, :16, :15, :16, :15, :16, :15]

    100 Easy

    Total:
    65 min
    3500y (Kick 1225y)

    THUR

    6x100 1:25 (75 Fr + 25 Bk)
    8x50 :60 (Odd: Kick, Even: Drill/Build)

    3x
    ...100 1:20
    ...100 1:15
    ...100 1:20
    ...100 1:10 [:08, :10, :10]
    2x50 :45
    1x50 :40
    1x50 :45
    1x50 :35
    100 1:20
    100 1:15
    100 1:20
    100 1:10 [??]

    3x
    ...25 K :35
    ...50 K :55
    ...75 K 1:35
    ...100 K 1:55

    4x100 for time + 50 easy 3:00 [:58, :58, :59, :57]

    100 Easy

    Total:
    80 min
    4250y (Kick 950y)

    FRI
    400 Swim
    300 IM KDS
    8x25 V-sprint :30
    100 Pull

    10x200 2:30 (#1-5 Pull [red strokemakers], #6-10 swim) [2:17, :14, :17, ?, ?, :25, :26, :26, :26, :25]

    8x50 :60 with fins (25 UW K, 25 swim), Odd: FR, Even: FL [FR on :33-:31, FL on :32-:31]

    10x50 1:15 (25 against bungee cord + 25 easy with bungee cord) [25 against on :15, :15, :16, :16, :15, :17, :16, :16, :16, :15]
    1x25 with bungee cord [:11]

    4x50 :60 (Odd: fast K, Even: easy swim) [:38, :41]
    :60 for equipment change
    4x50 :60 with fins + DragSox (Odd: fast K, Even: easy swim) [?]
    :60 for equipment change
    2x50 :60 with fins (Odd: fast K, Even: easy swim) [:30]
    2x50 :60 (Odd: fast K, Even: easy swim) [:41]

    25 for time [:12]
    25 easy
    25 FL for time [:14]
    75 easy

    Total:
    90 min
    4675y (Kick 600y)
    Last edited by hurrgtsa; December 29th, 2017 at 08:50 PM.

  4. #24
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    Off

    TUES
    2x
    ...200 swim
    ...50 kick
    8x25 v-sprint :30
    4x25 v-sprint kick :30
    4x50 Build IMO :60

    2x50 fast 1:30 [:26, :27]

    4x25 FL :30 [:16-:17]
    100 IM 1:30
    4x25 FL :30 [:17]
    2x50 BK :50
    200 IM 3:00
    4x25 FL :30 [:17]
    2x50 BK :50
    100 BR K 2:00
    300 IM 4:30
    4x25 FL :30 [:17]
    2x50 BK :50
    100 BR K 2:00
    100 FR 1:20 [1:07]
    400 IM 6:00 [FR on 1:08]

    2x50 fast 1:30 [:27, :26]

    100 Easy

    Total:
    60 min
    3300y

    WED
    400 Swim
    200 Kick
    8x50 :60 IMO (Odd: Drill/Build, Even: UW K/Build)

    With fins...
    20x25 FR :30 [:12 then all :13]
    500 K
    :60 rest
    16x25 STR :30 [FL :14-:15]
    400 K
    2:00 rest

    Without fins...
    16x25 IMO :30 [FL :13, :14, :15, :15; BK :18, :18, :18, :18; BR :19, :19, :19, :19; FR :14, :13, :13, :13]
    :60 rest
    4x25 K :60 [:17, :17, :18, :17]

    100 Easy

    Total:
    60 min
    3400y (Kick 1300y)

    THUR
    [Did not swim - pool closed. This is the workout we were going to do. You'll probably see it again in the next week or so.]

    10x100 Odd: 1:20, Even: 1:30

    12x25 :30 @ 100 pace

    4x50 Hard Kick 1:15
    100 Easy Kick 2:00
    4x50 Hard Kick 1:15
    200 Easy Kick 4:00
    4x50 Hard Kick 1:15
    300 Easy Kick 6:00
    4x50 Hard Kick 1:15
    400 Easy Kick

    100 Easy

    Total:
    60+ min
    3200y (Kick 1800y)

    FRI
    400 Swim
    300 IM KDS
    4x50 :60 Build
    100 K with fins

    400 5:20 [4:47]
    300 4:00 [3:37]
    200 2:40
    100 1:20
    :40 rest
    100 Pull 1:15 [red strokemaker for all pull]
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00

    with fins...
    200 K 3:00
    150 K 2:15
    100 K 1:30
    50 K :45
    :60 rest
    with no fins OR with fins + DragSox
    50 K :60
    100 K 2:00
    150 K 3:00
    200 K 4:00

    50 Easy
    50 for time [:26]
    100 Easy

    Total
    70+ min
    4200y (Kick 1200y)
    Last edited by hurrgtsa; January 5th, 2018 at 03:12 PM.

  5. #25
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    300 Swim
    100 Kick
    200 IM drill
    8x25 K :35 (Odd: hard, Even: easy)
    4x50 quarters :50

    With fins... [100's mostly around :04-:06]
    5x100 1:10
    5x50 K Easy :50
    4x100 1:10
    4x50 K Easy :50
    3x100 1:10
    3x50 K Easy :60
    2x100 1:10
    2x50 K Easy :60
    1x100 1:10
    1x50 K Easy

    Still with fins...
    10x25 :30 (Odd: UW K, Even: Fly swim (BC2)) [K on :16-:17, Even on :14]

    No fins...
    50 fly for time [:29]

    100 Easy

    Total:
    60 min
    3650y (Kick 1175y)

    TUES
    4x
    ...200 Swim
    ...50 Kick

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

    8x200 IM 3:20 with 50 K rotating twice through... so 2x(FL K/BK/BR/FR, FL/BK K/BR/FR, FL/BK/BR K/FR, FL/BK/BR/FR K) [2:55-2:59]

    100 Easy

    Total:
    65 min
    3700y (Kick 600y)

    WED
    400 Swim
    3x50 :60 (25 UW K, 25 BC) with fins
    6x75 1:05, Desc 1->3, 4->6 [:53, :51, :49; :55, :51, :50]

    All 50's are hard. All 100s are recovery. [Did all 50's as FR and 100s as 50 BR/50 FL]
    4x50 K 1:15 [:46, :42, :46, :47]
    100 K 2:00
    4x50 K 1:15 [:46-8]
    200 K 4:00
    4x50 K 1:15 [:47]
    300 K 6:00
    4x50 K 1:15 [:46-7]
    400 K 8:00
    4x50 K 1:15 [:42, :43, :44, :45]

    50 Easy

    Total:
    60+ min
    3050y (Kick 2075y)

    THUR
    8x100 1:20, :25, :30, :25, :20, :25, :30
    8x25 K, Odd: Fast on :30, Even: Easy on :35 [Odds on :21-:22]

    16x25 :30 @ 100 pace [:12, then all :13 except #9, 11, and 15 on :14]

    2x
    ...400 Pull 5:00 [blue strokemaker, 4:32 on both]
    ...4x150 Pull 1:50 [all on 1:40]

    4x25 :45 [:12, :12, :13, :12]

    100 Easy

    Total:
    60 min
    3600y (Kick 200y)

    FRI
    500 Swim
    4x50 Kick IMO :60
    4x75 :10 rest IMO (50 drill, 25 build)

    The effort on the 200s is meant for #3 and #5 and then on #7. The others are "just make"
    6x200 on 2:30, 2:35, 2:20, 2:45, 2:25, 2:40 [#3 and #5 on 2:20, most others were ~:05+ rest]
    :60 rest
    200 Best effort [2:13]

    8 minute K (25 hard, 12.5 easy) [with fins + Finis Ultimate Drag suit]

    The 50's are not fast. Just try to keep a good stroke.
    4x
    ...100 IM 1:30
    ...3x50 IMO by round on :60, :55, :50 [FR :35, BR ~:45, BK ??, FL <:40]

    100 Easy

    Total:
    70+ min
    3900y (Kick 600y)
    Last edited by hurrgtsa; January 12th, 2018 at 03:12 PM.

  6. #26
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 IM KDS
    200 Swim
    100 IM Kick

    12x50 :50, NOT fast [:34]
    2x300 Pull 4:00 [Finis agility paddles, 3:37]
    6x100 1:20, 1:15, 1:10, 1:10, 1:20, 1:15 [100s on :10 went :11 and :12]
    3x200 IM 3:00 [2:53, 2:50, 2:50]
    4x150 K 3:00
    600 [7:23]

    100 Easy

    Total:
    75 min
    4700y

    TUES
    400 FRIM
    200 Kick
    8x50 Drill/Build :50

    12x50 @ 200 pace 3x(2 on :60, 1 on :55, 1 on :50) [:29, :29, :29, :29, :30, :30, :29, :29, :30, :30, :30, :30]
    3x100 Kick 2:00
    200 Pull 3:00
    16x25 :30 @ 100 pace [Took a while to get going for these. #1-9 on :14 then :13, :14, :13, :13, :13, :13, :13]
    8x25 Kick :30 (2 hard, 1 easy, 2 hard, 1 easy, 2 hard) [:19, :21, ?, :23, :24, ?, ?, ?]

    100 Easy

    Total:
    50 min
    2600y (Kick 700y)

    WED
    Off [Pool closed, snow ]

    THUR
    500 Swim
    200 Kick
    12x25 :30 with fins (#1: UW K, #2: K, #3: 12.5 fast, #4 25 fast)

    4x
    ...25 fast :30 [:13, :14, :13, :13]
    ...25 easy :30 [:17-:19]
    ...50 fast :45 [:29, :30, :29, :30]
    ...25 easy :30 [:17-:19]
    ...75 fast 1:00 [:47, :45, :46, :46]
    ...100 easy 1:45 [1:15]

    12x150
    Odd: Pull with paddles 1:50 [blue strokemaker, 1:40]
    Even: Swim 2:00 [1:50 on all but last on 1:47]

    100 Easy

    Total:
    70? min
    3100y (Kick 350y)

    FRI
    200 Swim
    200 RIM Drill/Swim
    200 Pull
    200 Kick
    8x25 V-sprint :30

    These 125's are supposed to be challenging with < 5 seconds rest between each
    4x125 1:30 [:27, :30, :31, :33]
    4x50 Easy/Drill 1:15
    4x125 1:30 [:27, :30, :31, :34]
    200 Easy Pull 4:00
    4x125 1:30 [:28, :31, :31, :35]
    4x50 Kick 1:15 [skipped 1st to rest]
    4x125 1:30 [:30, :33, ?, ?]

    4x75 1:30 (Odd: Kick, Even: Swim easy) [with fins + DragSuit]

    50 K for time [:39]

    100 Easy

    Total:
    70 min
    4050y (Kick 450y)
    Last edited by hurrgtsa; January 19th, 2018 at 03:11 PM.

  7. #27
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    Dec 2014
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    300 Swim
    300 IM KDS
    4x25 Kick v-sprint :30
    6x50 Drill/swim (Odd: FR, Even: IMO)

    Basic aerobic IM set...
    300 IM 4:30
    225 (75 FL/75 BK/75 BR) 3:20
    150 (75 FL/75 BK) 2:15
    75 FL 1:10
    :15 rest
    75 (25 FL/BK/BR) 1:10
    150 2x(25 FL/BK/BR) 2:20
    225 3x(25 FL/BK/BR) 3:30
    300 4x(25 FL/BK/BR) 4:40

    5x200 3:20 (50 Swim, 100 Kick, 50 Swim) [All swim as FR, Kick as RIMO then 100 IM for #5]

    6x25 :60 against stretch cords [:16, :18, :18, :17, :18, :17]

    100 Easy

    Total:
    70 min
    3900y (Kick 700y)

    TUES
    500 Swm
    200 Kick (75 easy, 25 hard)
    3x
    ...25 scull :30
    ...25 drill :30
    ...25 12.5 fast :30
    ...25 fast :30

    All 25's on 100 race pace...
    12x25 Stroke :30 [Fly all :16 except #4 and #10 on :15]
    200 Easy with fins 4:00 (25 swim, 25 easy)
    16x25 Free :30 [:13, :13, :14, :13, :14, :13, :14, :13, :14, :14, :14, :13]
    300 Easy 5:00
    20x25 IMOx5 :30 [with Finis Ultimate Drag Suit and added fins on 5th round, FL on :16, :17, :17, :18]
    5x100 K 2:00 [1:52]
    :60 rest
    50 for time [:26]

    100 Easy

    Total:
    65 min
    3350y (Kick 800y)

    WED
    200 Swim
    50 FL K
    200 IM drill/swim
    50 BK K
    200 Pull
    50 BR K
    8x25 IMO :30 (Odd: 15y fast, Even: Build)
    50 FR K

    Intent is to hold best average
    7x100 on
    ...2:00 [:03]
    ...1:50 [:02]
    ...1:40 [:03]
    ...1:30 [:04]
    ...1:20 [:05]
    ...1:10 [:07]
    ...1:00 [:09]
    300 Easy Kick with fins 6:00
    7x100 on
    ...1:30 [:06]
    ...2:00 [:07]
    ...1:20 [:06]
    ...1:50 [?]
    ...1:10 [:04]
    ...1:40 [:10]
    ...1:00 [:03]

    500 Kick with fins (25 Hard, 12.5 Easy)

    100 Easy

    Total:
    60 min
    3300y (Kick 1000y)

    THUR
    10x100 (Odd: 1:20, Even: 1:30)

    4x100 FL 1:40 (25 right, 25 left, 25 double UW K, 25 swim)
    3x300 Pull 3:45 [3:30, 3:27, 3:25 with blue strokemaker]
    4x75 BK 1:20 (25 right, 25 left, 25 swim)
    2x300 Pull 3:45 [3:30, 3:30 with red strokemaker]
    4x50 BR K 1:00
    1x300 Pull 3:45 [3:25 with blue strokemaker]

    4x50 K 1:15 [with Fins + DragSox :50, :55, :55, :55]
    Rest extra :30
    25 for time [:12]

    75 Easy

    Total:
    70 min
    4000y (Kick 400y)

    FRI
    400 Swim
    300 IM KDS
    8x25 :30 V-Sprint (1st round CH STR, 2nd round FR)
    100 Kick

    6x200 2:30 [:26, :28, :27, :29, :29, :29]

    3x (STR is IMO by round, last 25 of each is fast)
    ...100 STR 1:40
    ...75 STR 1:15
    ...50 STR :50
    ...25 STR :30

    4x200 Kick with fins 3:15 [with Finis Ultimate drag suit]
    :30 rest
    50 with fins for time [with Finis drag suit, :26]

    50 Easy

    Total:
    70 min
    3850y (Kick 1000y)
    Last edited by hurrgtsa; January 26th, 2018 at 03:02 PM.

  8. #28
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    Dec 2014
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    255

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

    MON
    8x100 1:30 2x(Last 25 stroke in RIMO)
    200 Kick (25 easy, 25 hard)

    300 3:45
    2x150 1:55
    3x100 1:15 [~:12]
    4x75 1:00 [~:55]
    6x50 Odd :35, Even :40 [After first 2 these were all touch & go]
    12x25 4x(2@:20, 1@:15) [These were all touch & go. After the 1st round I didn't even look at the clock]

    10x50 K :60, no board, 2x as
    ...UW
    ...Back
    ...Left side
    ...Right side
    ...Superman (on stomach with arms straight out)

    300 Pull, best effort [3:05, blue strokemaker]

    100 Easy

    Total:
    60+ min
    3700y (Kick 700y)

    TUES
    500 Swim
    100 Kick
    4x50 Drill :60
    8x25 V-sprint :30

    12x50 :55 with fins (25 UW K, 25 BC Fly) [#1-4 every 3 strokes, 5-12 every other]

    All Pull, Odds: Hard, Evens: Easy
    2x75 1:00 [No paddles, Odd ~:50]
    2x125 1:40 [No paddles, Odd ~1:25]
    4x75 1:00 [No paddles, Odd ~:50]
    4x125 1:40 [Red strokemaker]
    6x75 1:00 [Red strokemaker]
    6x125 1:40 [Blue strokemaker]

    50 Easy Kick
    50 Kick for time [:39]
    100 Easy

    Total:
    70 min
    4200y (Kick 500y)

    WED
    400 Swim
    300 IM KDS
    200 Pull
    4x25 :30 (15y fast)

    All 50's are intended to be at 200 pace. To ease readability of this set, I put the main parts of the set in bold. Before the set begins, put your kick board on the other end of the pool...
    2x50 :60 [:29, :29]
    25 Easy :30
    3x50 K :60 [all 50's K on :51-:53]
    25 Easy :30
    4x50 :55 [:30, :30, :31, :30]
    25 Easy :30
    3x50 K :60
    25 Easy :30
    6x50 :50 [:30, :30, :30, :30, :31, :31]
    25 Easy :30
    3x50 K :60
    25 Easy :30
    8x50 :55 [all :30]
    25 Easy :30
    3x50 K :60
    25 Easy :30
    10x50 :60 [:30, next 8 on :29, last on :28]

    100 Easy

    Total:
    60 min
    3400y (Kick 700y)

    THUR
    300 Swim
    100 Kick
    4x75 1:05/1:00/1:05/1:00
    6x50 Drill/Build :60 (Odd: uw recovery, Even: closed fist)

    Broken 100 (50, :10 rest, 25, :05 rest, 25) [:55, :27 at the 50]

    You'll need to be ready to take fins on & off quickly...
    3x100 K 2:00 (25 easy, 25 hard)
    150 FL K on back with fins 2:30
    150 with fins (25 easy K, 25 hard K with easy arms) 2:15
    2x150 K 3:00 (Desc by 50)
    150 FL K on back with fins 2:30
    150 with fins (25 easy K, 25 hard K with easy arms) 2:15
    300 K 6:00 Good effort [5:32]
    150 FL K on back with fins 2:30
    150 with fins (25 easy K, 25 hard K with easy arms) 2:15

    Broken 100 (same as above) [:53, :26 at the 50]

    100 Easy

    Total:
    60 min
    3100y (Kick 1900y)

    FRI
    600 Swim
    100 Kick
    3x100 1:30 (3 UW K 1st wall then add 1 UW K per wall up to 6 UW K)

    4x
    ...4x75 1:30 [:45, :46, :45, :45; :49, :45, :45, :45; :48, :45, :45, :45; :48, :45, :45, :45]
    ...400 Pull 5:00 [#1 & #2 with Finis agility paddle 4:44, 4:44; #3 & #4 with red strokemaker 4:42, 4:36]

    4x25 Against bungees :60 (:30 extra rest after #3) [:17, :17, :19, :16]
    2x25 against bungee, K with fins [:21, :22]

    50 Easy

    Total:
    70 min
    4000y (Kick 150y)
    Last edited by hurrgtsa; February 2nd, 2018 at 02:59 PM.

  9. #29
    Very Active Member
    Join Date
    Dec 2014
    Posts
    255

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

    MON
    500 Swim
    4x75 KDS on :10-:15 rest

    4x [1st 2 round felt easy; 4th round all was touch & go except #4 on :17]
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10 [:10, :10, :10, :11]

    With fins... [and Finis Ultimate Drag suit]
    2x25 :30 [?, :14]
    4x25 K :30 [:17]
    2x25 :30 [:13, :13]
    6x25 K :30 [:17, :17, :16, :16, :17, :17]
    2x25 :30 [:14, :13]
    8x25 K :30 [:17, :17, :16, :16, :17, :17, :17, :16]
    Rest :60 & drop fins [and drop Finis Ultimate Drag Suit]
    2x25 :30 [:12, :12]

    100 Easy

    Total:
    60 min
    3550y (Kick 550y)

    TUES
    400 FRIM
    100 Kick
    4x50 CH Drill :60
    4x25 Kick V-sprint :30
    8x25 V-sprint :30 (1st round STR, 2nd round FR)

    This set was lifted from Nick Brunelli's blog at https://nickbrunelli.wordpress.com
    3x200 Kick with fins 3:00 (Desc 1->3) [2:50, 2:42, 2:39]
    8x50 :50 (80%) [:32 then all :33]
    3x150 Kick with fins 2:30 (Desc 1->3)
    8x50 :60 (Odd: Easy, Even: Build) [Did build as BK]
    3x100 2:00 (Desc 1->3) [1:07, :03, :02]
    8x50 :60 (Odd: Easy, Even: Fast) [All fast on :29]

    50 Easy
    50 K for time [:40]

    100 Easy

    Total:
    70 min
    3550y (Kick 1200y)

    WED
    1000 SKIPS

    The 4 200 IM's below are DESC 1->4...
    200 FL K w/ fins 3:00 [2:50ish]
    8x25 FL :30 (not at 100 pace) [:17, :17, :17, :17, :16, :17, :18, :17]
    200 IM 3:00 [2:51]
    200 BK K w/ fins 3:00 [2:50ish?]
    2x100 BK 1:25 [1:20+]
    200 IM 3:00 [2:50]
    4x50 BR K :60
    4x50 BR :50, Desc 1->4
    200 IM 3:00 [2:47]
    200 FR K w/fins 3:00 [2:40+?]
    200 FR 3:00 (Broken as 100, :10 rest, 50, :05 rest, 50) [2:09, 1:04 at the 100]
    200 IM 3:00 [2:41]

    3x50 FL 1:30 [#1 & 2 with Finis Ultimate Drag :34; #3 without :31]
    50 Easy

    Total:
    60+ min
    3600y (Kick 1000y)

    THUR
    700 Swim
    6x50 :50 with fins (#1: 25 UW/25 K, #2: 50 Drill, #3 25 Drill/25 Build)

    4x50 K 1:15 hard [:45, :45, :45, :45]
    200 K Easy 4:00 (50 FR, 100 STR, 50 FR)
    4x50 K 1:15 hard [:46, :45, :45, :44]
    200 K Easy (FL on Back with fins)
    4x50 K 1:15 hard [:45, :47, :45, :45]

    10x75 1:30 (Odd: 50 BK/25 BR; Even: 25 BK/50 BR) [Odds on 1:02, :00, :00, :00, :59; Evens on :03, :02, :01, :01, :01]

    50 for time [:26]

    100 Easy

    Total:
    60 min
    2800y (Kick 1100y)

    FRI
    550 Swim
    6x75 1:30 as 2 FL, 2 BK, 2 BR (Odd: 50 easy K, 12.5 fast K, 12.5 easy K; Even: 50 drill, 15 fast, 10 easy)

    12x25 :30 STR with fins [FL I think on :14??]
    150 3:00 Easy K with fins
    12x25 :30 (2 STR, 1 FR) [FL on mostly :15, FR on :14]
    150 3:00 Easy swim
    12x25 :30 (1 STR, 1 FR) [FL on :15, FR on :14]
    150 3:00 Easy K with fins
    12x25 :30 (1 STR, 2 FR) [FL on :15, FR on :14, :13, :14, :13, :14, :14]
    150 3:00 Easy swim
    12x25 :30 FR with fins [:12-:14 (mostly :13?)]

    4x25 against bungee 1:15 (#1 & 2 with Fins+DragSox, #3 & 4 with Fins+DragSox and red strokemaker paddles) [:20, :21, :19, :18]

    25 for time [:12]

    100 Easy

    Total:
    70 min
    3025y (Kick 525y)
    Last edited by hurrgtsa; February 9th, 2018 at 04:00 PM.

  10. #30
    Very Active Member
    Join Date
    Dec 2014
    Posts
    255

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

    MON
    600 Swim
    100 Kick
    12x25 :30 4xIMO (12.5 fast/12.5 easy, 25 fast, 25 easy K)

    300 3:45 [3:35]
    2x150 1:50, 1:55 [1:45, 1:50]
    3x100 1:15 [:12-:13]
    6x50 :40

    5x100 K 2:00 [with fins+DragSox, 1:50-:53]

    8x50 1:30 [:27, :28, :28, :28, :27, :27, :27, :27]

    100 Easy

    Total:
    65 min
    3200y (Kick 700y)

    TUES
    700 Swim
    12x25 :30 (15 fast, 10 easy) Odd: Swim, Even: Kick

    3x
    (Round #1: Swim, Round #2: Pull, Round #3: Choice of swim, pull, or fins)
    (Odds: Easy, Evens: Hard)
    ...2x150 2:00
    ...4x100 1:20 [#1 evens on :09, :09; #2 on :04, :03; #3 ??]
    ...6x50 :40 [#1 evens ??; #2 on :31, :31, :30; #3 ??]
    ...Extra rest :40

    50 K for time [:40]

    100 Easy

    Total:
    65 min
    4100y (Kick 200y)

    WED
    6x100 (Odd: FR 1:20, Even: BK 1:30)
    6x50 (25 K, 25 Build) :50
    4x25 V-sprint :30

    10x50 :60 @ 200 pace [:29, :29, :29, :29, :30, :30, :30, :30, :29, :29]
    100 Easy FL K on back with fins 2:30
    8x50 :55 @ 200 pace [:29, :29, :30, :30, :30, :30, :30, :31]
    100 Easy FL K on back with fins 2:30
    6x50 :50 [:29, :30, :31, SKIP, SKIP, :30... cramp?]
    100 Easy FL K on back with fins 2:30
    4x50 :45 [:29, :30, :31, :32]
    100 Easy FL K on back with fins 2:30
    2x50 :40 [:29, :32]

    100 Easy

    Total:
    60 min
    3000y (Kick 550y)

    THUR
    400 Swim
    100 Kick
    200 IM Drill
    12x25 :30 with fins 3x(#1: UW K, #2: 15y fast swim, #3: 15y fast kick, #4; 25y fast swim)

    2x
    ...4x100 K (#1: 25 Hard, 75 Easy; #2: 50 hard, 50 easy; #3: 75 hard, 25 easy, #4: 100 hard) Round #1 on 2:00, Round #2 on 2:10
    [25 at :19, 50 at :45, 75 at 1:13, 100 at 1:40; :22, :46, 1:12, 1:41]

    3x with fins
    ...100 1:45 as (25 Kick on right, 25 Kick on left, 25 6K/pull drill, 25 shark fin drill)
    ...4x75 1:00, fast kick, easy arms

    8x25 :45 [1-4 with Finis ultimate drag suit :13, :13, :14, :13; 5-8 without :12 or :13?, :12, :12, :12]

    100 Easy

    Total:
    65+ min
    3300y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Build :50
    4x25 V-sprint :30

    3x100 2:00 [:59, :00, :00]

    10x50 K :60 [fins + DragSox; 5 BK, 5 FR]

    4x
    ...75 Drill (25 L arm, 25 R arm, 25 catchup) 1:30
    ...75 Drill (25 fingertip, 25 fist, 25 catchup) 1:30
    ...100 1:30 Desc 1->4 [1st 3 FR :10, :09, :05, Last FL :09]

    200 Easy pull BC 3/4

    200 fins + paddles [2:01... Didn't put 100% effort into it]

    100 Easy

    Total:
    60+ min
    3300y (Kick 600y)
    Last edited by hurrgtsa; February 16th, 2018 at 03:17 PM.

  11. #31
    Very Active Member
    Join Date
    Dec 2014
    Posts
    255

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

    MON
    400 Swim
    4x75 1:00, :55, 1:05, :55
    12x25 :30 with fins (1: UW K, 2: 15y fast, 3: Drill)

    16x25 FR :30 @ 100 Pace [all :13 except #3 and #11 on :14]
    200 Easy K with fins 5:00
    16x25 STR :30 @ 100 Pace [4x(2 FL/1 BK/1 BR) on :14, :14, :17, :19; :16, :15, :18, :19; :15, :15, :18, :19; :15, :15, :18, :18]

    800 Pull BC 3/4/3/5 by 50s

    2x50 1:30 fast [FL :29, FR :26]

    100 Easy

    Total:
    60 min
    3000y (Kick 300y)

    TUES
    4x
    ...200 swim
    ...50 Kick

    5x100 (Odd: 1:10, Even: 1:15) [Odds on :07, :08, :10, Evens on :12-13ish]
    150 Easy 3:00
    5x100 (Odd: 1:15, Even: 1:10) [Evens on :08, :11, Odds on :13ish, :13ish, :16ish]
    150 Easy 3:00
    3x100 1:10 [:08, :12, :12]

    With fins...
    4x50 :45
    1x50 :35
    2x50 :40
    1x50 :35
    1x50 :40
    2x50 :35
    2x50 :45
    1x50 :40
    Rest :60 Remove fins...
    50 fast 1:30 [:26]
    4x25 :40 [FR :12, :12, FL :14, :14]
    50 fast [:28]

    100 Easy

    Total:
    60 min
    3650y (Kick 200y)

    WED
    4x200 Odd: 2:45, Even: 3:00 [Odd FR on 2:27, Even 100 BK, 50 FR, 50 BK]
    200 Kick

    From Nick Brunelli's blog...
    4x100 IM 2:00 Best average [with Finis Ultimate Drag 1:21, 1:19, 1:20, 1:20]
    4x100 FR 2:00 Best average [with Finis Ultimate Drag 1:09, 1:10, 1:10, 1:11]
    4x100 BK 2:00 Best average [1:18, 1:19, 1:20, 1:20]
    4x100 FR 2:00 Best average [:03, :02, :01, :00]

    300 Kick 4x(12.5 hard, 25 easy, 25 hard, 12.5 easy)

    Broken 100 (50, :10 rest, 25, :05 rest) [:55]

    100 Easy

    Total:
    60 min
    3100y (Kick 500y)

    THUR
    1000 SKIPS

    8x100 IM 1:40 2x(#1: 1st 25 fast, #2: 2nd 25 fast, etc)

    5x200 2:30 [:28, :27, :28, :28, :30]

    50 Kick Hard :60 [:46]
    100 Kick (50 Easy, 50 Hard) 2:00 [Last 50 on :51]
    150 Kick (100 Easy, 50 hard) 3:00 [Last 50 on :50]
    200 Kick (150 Easy, 50 hard) 4:00 [Last 50 on :51]
    250 Kick (200 Easy, 50 hard) 5:00 [Last 50 on :48]

    50 STR for time [FL :30]

    100 Easy

    Total:
    65+ min
    3700y (Kick 950y)
    Last edited by hurrgtsa; February 22nd, 2018 at 03:23 PM.

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