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

  1. #41
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    277

    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
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    Dec 2014
    Posts
    277

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    277

    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
    Join Date
    Dec 2014
    Posts
    277

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    277

    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
    Very Active Member
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    Dec 2014
    Posts
    277

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    277

    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)
    Last edited by hurrgtsa; July 18th, 2018 at 02:22 PM.

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