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

  1. #1
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    2017-2018 Competitive workouts (Roswell & Alpharetta, GA)

    These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon.

    If you feel you're not in the shape that you once were, come anyway. If you can't make every practice or you have to come late or get out early, that's fine too. Most of our swimmers only swim to stay in shape and they do not compete at all. Not all of the swimmers do this same practice.

    Come join us! Contact aaron@swimatlanta.com or (770) 992-7946 or send me a private message.


    Some examples of common acronyms that will be used:

    • KDS: Kick drill swim
    • 300 IM KDS: 4 times through in IM order (25 kick, 25 drill, 25 swim)
    • 1000 SKIPS: 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
    • 1000 SKIDS: 200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim
    • IMO by round: The stroke for first round of a set should be fly, second round should be back, etc
    • RIM or RIMO: Reverse IM or Reverse IM order
    • FRIM: IM except replace the fly with free
    • UW: underwater
    • BC4: Breathe every 4
    • CH: Choice
    • Str: Stroke. Usually not freestyle.
    • V-Sprint: #1 as fast/easy, #2 as easy/fast, #3 as easy, #4 as fast
    • [Square brackets] - These are notes on my own performance. For example, [:28] means I was holding :28.


    Each post consists of the practices for an entire week.

    Note that extra spacing between portions of the practice indicates that we took a break. For example, the following would indicate taking an unspecified amount of rest after the first 5 100's on 1:20 before moving on to the next 5 100's on 1:15.
    5x100 1:20

    5x100 1:15
    Whereas, the lack of extra spacing in the following example means that we swam everything straight through with no break after the first 5 100's.
    5x100 1:20
    5x100 1:15
    But sometimes I might designate rest between portions as follows:
    5x100 1:20
    :60 rest
    5x100 1:15

    If you reference my performances (designated by square brackets), note that I am a relatively slow kicker and that my best races are 50, 100, & 200 Freestyle and 50 & 100 Fly.

    The initial plan for 2017-2018 is...
    • Aug-December: Training oriented toward an early December "shave & taper" meet
    • December-April: Focus on technique and building endurance. No shave & taper currently anticipated.
    • May-July: Training oriented toward an end-of-summer "shave & taper" meet.


    Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
    Last edited by hurrgtsa; August 18th, 2017 at 07:29 PM.

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

    MON
    600 Swim
    8x50 :60; Odd: 25 UW, 5 breaths rest, 25 BC swim; Even: Drill down, DPS back

    3x (stroke is IMO by round)
    ...5x100 1:20 Free [1:10-1:12]
    ...100 K stroke 2:00
    ...4x50 stroke :55

    100 Easy

    Total:
    3500y (Kick 300y)
    60 min

    TUES
    200 Swim
    8x100 :10 rest, RIMOx2; 25 K, 50 Drill, 25 Build

    50 K :60 easy
    1x50 K 1:30 hard
    100 K 2:00 easy
    2x50 K 1:30 hard [:47, :44]
    150 K 3:00 easy
    3x50 K 1:30 hard [:47, :47]
    200 K 4:00 easy
    4x50 K 1:30 hard [:52, :47, :47, :48]

    [Had to leave early so skipped the next set and did 400 Bk swim instead]

    300 3:45
    2x150 1:55
    3x100 1:15
    6x50 :40

    100 Easy

    Total:
    3300y (Kick 1200y) [2500y (Kick 1200y)]
    60+ min [50 min]

    WED
    10x100; Odds: Fr 1:20, Evens: Bk 1:30; (stretch out; 5-8 seconds rest)

    4x75 on :20 rest, drill with fins as...
    25 kick on stomach, with arms crossed, rotating body
    25 fingertip to armpit, pause, arm back to leg, then take full stroke
    25 fingertip drag

    4x500 7:30 easy as
    #1: swim [6:00]
    #2: pull, no paddles
    #3: pull, with paddles [red strokemaker]
    #4: backstroke swim

    400 easy kick with fins (alternating 25 back, 25 fly on back)

    100 Easy

    Total:
    3800y (Kick 400y)
    60 min

    THURS
    300 Swim
    50 Kick
    300 IM (50 Drill, 25 Swim)
    50 Kick
    12x25 :30 (12.5 fast, 12.5 easy) IMO

    10x50 K :60 [:48-:50]
    :60 rest
    8x25 :35 12 UW K then swim easy (Odd: 12 K as far as possible, Even: 12 K as fast as possible)
    5x100 K 2:00 [1:43]

    9x100 Bk with fins 1:30, Desc 1->3, 4->6, 7->9 [:16, :11, :06; :18, :12, :05; :17, :12, :02]

    100 Easy

    Total:
    3200y (Kick 1300y)
    60 min

    FRI
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    400 IM 6:00
    100 Fly 3-3-3 1:40
    300 IM 4:30
    100 Bk 1:40
    200 IM 3:00
    100 Br 1:40
    100 IM 1:30 [1:21]
    100 Fr [1:10]

    8x50 :60 (Odds: Easy, Evens: Fast) IMO [Evens Fl :32, Bk :34, Br ??, Fr :27]

    200 Easy

    Total:
    3000y (Kick 200y)
    50 min
    Last edited by hurrgtsa; August 11th, 2017 at 01:44 PM.

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

    MON
    300 Swim
    100 Kick
    4x75 1:10, 1:05, 1:10, 1:00
    12x25 V-Sprint :30 [#4 free on :13, #8 back on ???, #12 fly on :13]
    (V-sprints are 4x25 as fast/easy, easy/fast, easy, fast. So do this 3 times through)

    300 Pull 4:00 [3:33ish]
    3x100 1:15 [:09-:11]
    400 Pull 5:15 [4:48ish]
    4x100 1:15 [:08-:11]
    500 Pull 6:30 [6:05ish]
    5x100 1:15 [:09-:11]

    200 Easy

    Total:
    3600y (Kick 100y)
    55 min

    TUES
    400 FRIM
    200 IM Kick
    4x100 :20 rest (Odd: 25 UW, 25 drill; Even: 25 BC, 25 drill)

    8x
    ...50 on :45 (holding :30, or somewhere between 200 and 500 pace) [5 on :32 then 3 on :31]
    ...25 at 100 pace on :30 [:13 then all on :14]

    2x
    ...25 K hard :30
    ...50 K easy/hard :60
    ...75 K hard/easy/hard 1:30
    ...100 K easy/hard/easy/hard 2:00
    ...100 K hard/easy/hard/easy 2:00
    ...75 K easy/hard/easy 1:30
    ...50 K hard/easy :60
    ...25 K easy :30

    100 Easy

    [skipped the rest]

    8x25 :25 fast; Odd: IMO, Even: FR

    100 Easy

    Total:
    3000y (Kick 1200y) [2700y (Kick 1200y)]

    WED
    500 Swim
    100 IM Kick
    8x50 :10 rest IMO, Odd: Kick/Scull, Even: Drill/Swim

    3x all with fins
    ...100 Fly 1:20 as 50 K, 50 Swim [:12ish]
    ...100 Back 1:20 [:12ish]
    ...100 Br with FR K 1:30 [:20ish]
    ...200 Fr, neg split 2:30 [:15ish]
    ...400 IM 6:00 [5:05, :10, :10]

    4x25 :30 [:12, :13, :13, :12]

    150 Easy

    Total:
    4000y (Kick 350y)
    65 min

    THURS
    400 Swim
    100 IM Kick
    100 IM Drill
    16x25 :30, IMOx4 as 12.5 fast, 12.5 easy

    12x25 Kick IMO :30, 1 easy, 2 hard

    4x [Only did this 3x]
    ...25 K :40 with head leading, arms at side, focusing on being balanced in water (hips up, head down)
    ...25 :30 underwater recovery drill
    ...25 :30 6 kicks/pull
    ...25 :30 catch-up
    ...50 SWOLF :50

    12x50 K 4x(1 on :60, 2 on :55)

    400 Pull BC 3/4/3/5 [Skipped this]

    100 Easy

    Total:
    60 min [50 min]
    2700y (Kick 1100y) [2150y (Kick 1075y)]

    FRI
    6x100, Odd: Fr 1:20, Even Bk 1:30
    2x
    ...4x25 V-sprint Kick :30
    ...4x25 12.5 fast, 12.5 easy :30 IMO

    Either swim or pull or choice mix of either...
    [Did all pull; 300's with no paddles. 400's with red strokemakers. All on 1:10 pace, more or less]
    300 3:45
    2x150 1:55
    3x100 1:15
    6x50 :40
    400 5:00
    2x200 2:30
    4x100 1:15
    8x50 :40

    8x25 :30 100 Pace, Odd: Fly, Even: Fr [Fly :14, :15, :15, :14; Free :13, :14, :14, :14]

    100 Easy

    Total:
    65 min
    4100y (Kick 200y)
    Last edited by hurrgtsa; August 18th, 2017 at 03:39 PM.

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

    MON
    [Did not swim - eclipse]
    1000 SKIPS

    2x
    ...3x100 Fly K 2:00
    ...3x100 Back 1:30 (Desc 1->3)
    ...3x100 Br K 2:00
    ...3x100 Fr 1:20 (Desc 1->3)

    50 Fly for time

    150 Easy

    Total:
    3600y (Kick 1400y)

    TUES
    [Did not swim - sick]

    400 FRIM
    4x50 K :65, (25 Fr, 25 Br)
    4x100 :15 rest (25 scull, 25 drill, :05 rest, 25 DPS, 25 build)

    All 100s as 50 Fr, 50 Bk:
    3x100 1:25
    2x50 :40
    3x100 1:25
    4x50 :40
    3x100 1:25
    6x50 :40
    3x100 1:25
    8x50 :40

    50 Kick for time
    100 Easy

    Total:
    3350y (Kick 250y)

    WED
    4x
    ...200 (Odd: Swim, Even: IM drill)
    ...50 K IMO by round

    Just at an easy pace.
    100 1:20 [1:10]
    100 1:20 [1:10]
    200 2:40
    300 4:00
    500 6:40 [1:14 pace]
    800 10:40
    1300

    25 Easy
    25 for time [:12]

    100 Easy

    Total:
    4450y (Kick 200y)
    65 min

    THURS
    300 FRIM
    100 IM Kick
    4x50 :60 (Scull/drill)
    16x25 :30 V-Sprint IMO (4 Fly, 4 Bk, etc)

    400 Kick with fins (25 hard, 12.5 easy)

    16x100 Pull with paddles [Blue strokemakers; held 1:06]
    1: 1:20
    2: 1:15
    3: 1:10
    4: 1:15

    12x50 K IMO; 2 on :55, 1 on :60

    50 for time [:26]

    100 Easy

    Total:
    3750y (Kick 1100y)

    FRI
    300 Free
    300 Back
    4x75 :15 Rest (Odd: 25 0-1BR/Drill/Build; Even 25 UW K/Drill/Build)
    4x25 :30 (12.5 fast, 12.5 easy)

    1x50 Kick :60 [:50]
    100 1:20 [1:10]
    2x50 Kick :60
    200 2:40 [2:22]
    3x50 Kick :60
    400 5:20 [4:52]
    4x50 Kick :60
    800 10:40 [~10:00]
    3x50 Kick :60
    400 5:00 [~4:55 ?]
    2x50 Kick :60
    200 2:30 [~2:25]
    1x50 Kick :60
    100 1:15 [1:09]

    Rest :60
    50 K for time [:39]

    100 Easy

    Total:
    65 min
    4150y (Kick 900y)
    Last edited by hurrgtsa; August 25th, 2017 at 02:06 PM.

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

    MON
    400 Swim
    300 IM KDS
    200 Pull
    100 Build each 25

    (The main set was harder than I thought it would be. It was all pretty much either touch & go or missed intervals.)

    1x200 IM 2:40 [2:38]
    100 Easy 1:40
    2x200 IM 2:45 [2:40, ?]
    50 Easy 1:40
    3x200 IM 2:50 [did 25 1-arm FL on #3]
    50 Easy 1:40
    4x200 IM 2:55 [did 25 1-arm FL on #3]

    6x100 (50 Bk, 50 Br) as:
    1: Kick 1:50
    2: Drill 1:50
    3: DPS 1:40

    100 IM for time [1:07]

    100 Easy

    Total:
    70 min
    4000y (Kick 300y)

    TUES
    6x100 1:20, 1:25, 1:30
    200 Kick
    8x25 :35 (Odd: UW, Even: 12.5 fast IMO)

    All 25's at 100 race pace
    12x25 :30 (2 FL, 1 FR) [Fly on :14, :14, :15, :16, :16, :16, :15, :15; Free on :14, :14, :15, :15]
    50 or 100 Easy 2:00
    12x25 :30 FR [:13, :13, :14, :13, :14, :13, :13, :13, :14, :14, :14, :13]
    50 or 100 Easy 2:00
    12x25 :35 K [:18, :19, mostly :21's, :22]
    50 or 100 Easy 2:00
    12x25 :30 STR or IMO (no FR) [IMO: Fly :14, :14, :15, :16; Back on :18, Br on :20]

    500 Pull, Descend by 100, no paddles [6:00]

    50 K for time [:39]

    100 Easy

    Total:
    60 min
    3000y (Kick 550y)

    WED
    500 Swim
    100 Kick
    8x50 :50 (BC3/5, Drill, BC 5/7, Build)

    300 Build each 50 4:00
    3x100 IM 1:30
    300 Desc by 100 4:00
    6x50 IMOx2 (no Free) :50
    300 Neg split 4:00
    300 IM with fins 4:00 (FR or FL K during BR)
    300 K with fins 4:30
    12x25 IMO with fins :30
    2:00 rest
    100 for time [:56]

    100 Easy

    Total:
    60 min
    3600y (Kick 400y)

    THURS
    400 FRIM
    8x75 1:10, 1:00, 1:05, :55

    12x25 :30 IMO (15 fast, 10 easy)

    2000 pull, paddles optional [red strokemakers, 23:13, mostly holding 1:10]

    1000 kick with fins

    25 easy
    50 fly for time [:30]
    75 easy

    Total:
    4500y (Kick 1000y)
    70 min

    FRI
    [Did not swim]
    1000 SKIPS

    4x
    4x100 1:35 (#1: 50 FL, 50 BK; #2: 50 Bk, 50 Br; #3: 50 BR, 50 FR; #4: 50 FR, 50 FL)
    200 Kick (IMO by round) 4:00

    50 Kick for time
    100 Easy

    Total:
    60 min
    3550 y (Kick 1050y)
    Last edited by hurrgtsa; September 4th, 2017 at 04:05 PM.

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

    MON
    Off - Labor Day

    TUES
    500 Swim
    4x (IMO by round)
    ...75 KDS :15 rest
    ...50 UW/Build :15 rest

    400 IM 6:00
    2x200 IM 3:00
    4x100 IM 1:30
    :60 rest
    300 Free 3:45
    2x150 Free 1:50 [1:48, 1:51]
    3x100 Free 1:15 [missed all of these]
    :60 rest
    200 IM 3:00
    2x100 IM 1:30
    4x50 IMO :45
    :60 rest
    100 Free 1:15
    2x50 Free :40
    4x25 Free :20

    4:00 rest

    50 for time [Fly :28]
    100 Easy

    Total:
    4150y (Kick 200y)
    70 min

    WED
    5x100 1:30 (#1: 100 Fr, #2: 75 Fr + 25 Bk, #3: 50 Fr + 50 Bk, #4: 25 Fr + 75 Bk, #5: 100 Bk)
    4x IMO by round
    ...50 K :60
    ...25 BC :30
    ...2x25 (15 fast, 10 easy) :30

    5x200 2:50 with fins (50 swim, 100 K, 50 swim)

    3x
    ...3x100 1:10 [:07, :08, :10; :08, :09, :10; :08, :10, :11]
    ...100 Easy K 3:00
    1x100 1:10 [:06]

    100 Easy

    Total:
    60 min
    3400y (Kick 900y)

    THURS
    300 Swim
    200 Kick with fins
    200 Pull
    4x IMO by round
    ...50 K/Drill :55
    ...25 Build :30

    8x25 :30 BR (Odd: 2 kick/pull, Even: fast BR) ["Fast" on :20]
    16x50 :60 at 200 pace, 8 FR then 8 IMO [:30, :29, :29, :29, :29, :28, :29, :29; :34, :34, :39, :38, :43, :42, :30, :29]

    12x50 CH K 2x(2 on :60, 1 on :55, 1 on :60, 2 on :55) [6 FR, 3 FL, 3 BR)

    500 Pull with paddles as 25 easy, 25 hard, 50 easy, 50 hard, 75 easy, 75 hard, 100 easy, REST :10, 100 for time
    [red strokemaker, 6:01 including the :10 rest, last 100 on 1:01]

    100 Easy

    Total:
    3200y (Kick 900y)
    60 min

    FRI
    600 Swim
    8x50 :50 with fins (#1-4 as 25 UW, 25 build; #5-8 as 25 6 K/pull, 25 fingertip-catchup)

    4x
    ...2x100 K 2:00 RIMO by round
    ...300 4:00 Desc 1-4 [3:48, 3:41, 3:36, 3:27]

    25 Fast :30 [:12]
    25 Easy :30
    50 Fast :60 [:30]
    50 Easy :60
    75 Fast 1:30 [:46]
    75 Easy 1:30
    100 Fast 2:00 [:58]
    100 Easy

    Total:
    60 min
    3500y (Kick 600y)
    Last edited by hurrgtsa; September 8th, 2017 at 01:43 PM.

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

    MON
    500 Swim
    200 IM Drill/Swim
    200 Kick
    4x25 Build :30

    4x
    ...500 Pull 6:40 [blue strokemakers; 5:51, 5:51, 5:50, 5:49]
    ...4x25 K IMO by round :35
    ...4x25 Fast IMO by round :30 [Fly :15, :14, :16, :15; Bk :17, :17, :18, :17; Br :20, :20, :21, :21; Fr :13, :13, :14, :14]

    100 Easy K
    100 Easy

    Total:
    4000y (Kick 700y)
    60+ min

    TUES
    400 Swim
    300 IM KDS
    8x25 :30 IMO (Odd: 12.5 fast K, Even: 15 fast swim)
    100 Drill

    6x200 (25 STR, 25 FR) IMOx2. FL and BK on 3:00, BR on 3:10 [about :20 rest]
    4x100 IM 1:40 [1:20]
    6x150 (50 STR, 25 FR) IMOx2. FL and BK on 2:15, BR on 2:25
    3x100 IM 1:40, Desc 1->3 [1:25, 1:19, 1:15]

    50 K for time [:39]

    100 Easy

    Total:
    70 min
    3950y (Kick 200y)

    WED

    6x100 1:20, :25, :30, :30, :25, :20
    6x50 :65 (Kick/scull)
    4x25 UW K :30

    100 K 2:00 easy
    4x50 K 1:30 hard [:46, :45, :45, :46]
    150 K 3:00 easy
    4x50 K 1:30 hard [:44-:46]
    200 K 4:00 easy
    4x50 K 1:30 hard [:45]

    8x150 Pull (Odd: 1:50, Even: 1:55) [red strokemaker, 1:45-1:50]

    50 for time [:27]

    100 Easy

    Total:
    3400y (Kick 1300y)
    65 min

    THURS
    600 Swim
    8x50 Drill :10 rest, with fins, 2x(kick rotation, 6 k/pull, shark fin, catchup)

    With fins... All K as 1/4 FL, 1/4 BK, 1/4 FL-on-back, 1/4 FR
    100 1:20 (Last 25 Bk)
    400 K 6:00
    200 2:40 (Last 50 Bk)
    300 K 4:30
    300 4:00 (Last 75 Bk)
    200 K 3:00
    400 5:20 (Last 100 Bk)
    100 K 1:30
    500 6:40 (All 500 Bk)

    4x25 :60 sprint [:12, :11, :12, :12]

    100 Easy

    Total:
    60 min
    3700y (Kick 1000y)

    FRI
    300 Swim
    4x75 1:10 RIMO (Fly as drill)
    4x75 1:10 KDS with fins (Fly, Bk, Fly, Fr)
    4x25 :30 UW K with fins

    16x25 :30 Free @ 100 pace [:13, :13, :13, then all :14 except :13 on #13 and #16]
    :60 rest
    4x25 :25 [:13, ??, :15, :14]
    :20 rest (to the top)
    5x100 K 2:15 [1:45-:48]
    :15 rest (to the bottom)
    16x25 IMOx4 :30 [:14, :17, :20, :14; :14, :17, :19, :14; :15, :17, :19, :14; :15, :17, :19, :13]
    :30 rest
    500 Pull [blue strokemaker, 5:40]
    1:20 rest
    100 Kick for time [1:34]

    100 Easy

    Total:
    65 min
    3100y (Kick 800y)
    Last edited by hurrgtsa; September 15th, 2017 at 01:51 PM.

  8. #8
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    Re: 2017-2018 Competitive workouts (Roswell & Alpharetta, GA

    MON
    800 Swim
    100 Kick
    4x25 V-sprint :30

    300 3:45
    3x100 1:15
    200 2:30
    2x100 1:15

    8x75 1:15 with fins + paddles (Odd: Easy, Even: Fast) [with Finis Ultimate Drag; red strokemaker; Odds :43, :43, :43, :42]

    3x
    ...1x100 K FR 2:00
    ...2x100 K STR 2:00 (IMO by round)

    2x25 all out :20 rest [:12, :12]

    100 Easy

    Total:
    60+ min
    3650y (Kick 1000y)

    TUES
    400 Swim
    100 Kick
    6x50 :10 rest (Odd: 25 6K/pull, 25 catchup; Even: 25 shark-fin, 25 catch-up) with fins
    8x25 :30 15 fast, 10 easy (Odd: CH STR, Even: FR) with fins

    4x25 Fly :30 [:14, :15, :16, :16]
    2x100 Back 1:25 [:20, :23]
    100 BR K 2:00
    400 FR 5:20 [5:00]
    2x50 Fly :60 [:37, :37]
    200 Back 2:50 [2:50]
    100 BR K 2:00
    400 Pull 5:20 with paddles, faster than 1st 400 [red strokemaker, 4:45]
    100 Fly 2:00 [1:18]
    6x100 Back 1:25 [made #1 & #2, then continuous 400]
    100 BR K 2:00
    4x100 FR 1:40, Desc 1->4 [:16, :09, :05, :02]

    50 Easy

    4x25 Fly :30 [:14, :15, :15, :15]

    100 Easy

    Total:
    70 min
    3750y (Kick 400y)

    WED
    6x100 2x(1:20, :25, :30)
    4x50 8-10 UW K each wall :55
    8x25 V-Sprint :30

    16x50 :60 @ 200 pace [:29 on all except :30 on #2 and :28 on #14 & #16]

    300 K 6:00
    3x100 K 2:00
    300 IM K 6:00
    6x50 K :60 (Odd: FR, Even: FL) [with fins + DragSox]

    2x50 Drill/Easy :60
    :60 rest
    Broken 100 as 50, :10 rest, 25, :05 rest, 25 [:54 (1st 50 at :27)]

    100 Easy

    Total:
    70 min
    3300y (Kick 1200y)

    THUR
    1000 SKIPS

    3x100 Bk K 2:00
    1x100 Bk 1:25
    2x100 Bk K 2:00
    2x200 Bk 1:25
    1x100 Bk K 2:00
    3x100 Bk 1:25 [touch & go]

    1000 Pull 12:00 [11:31; blue strokemaker]
    Rest :60
    4x25 sprint :45 [all :13]

    100 Easy

    Total:
    60 min
    3400y (Kick 800y)

    FRI
    400 Swim
    100 Kick
    4x
    ...2x25 Drill :30
    ...1x25 Scull :40
    ...50 SWOLF :50 [63, 61, 61, 61]

    4x100 1:10 [:07, :09, :10, :13]
    100 Easy K 3:30
    3x100 1:10 [:07, :10, :11]
    100 Easy K 3:00
    2x100 1:10 [:08, :11]
    100 Easy K 2:30
    1x100 1:10 [:07]

    2x
    ...2x25 Drill :30
    ...1x25 Scull :40
    ...50 SWOLF :50 [63, 61]

    4x with fins [only did this 1x]
    ...50 UW K :60
    ...200 (50 Swim, 100 Kick, 50 Swim) 2:45

    100 Easy
    25 for time [:13]
    75 Easy

    Total:
    70 min [60 min]
    3750 (Kick 800y) [3250y (Kick 500y)]
    Last edited by hurrgtsa; September 22nd, 2017 at 02:00 PM.

  9. #9
    Very Active Member
    Join Date
    Dec 2014
    Posts
    233

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

    MON
    400 FRIM
    100 Fly Drill

    4x with fins (Odds: Back, Evens: Free)
    ...50 UW K :60
    ...200 50 Swim, 100 K, 50 Swim 2:45

    4x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:15

    300 Easy K with fins

    50 for time [:27... maybe :26 high]

    100 Easy

    Total:
    60+ min
    3950y (Kick 500y)

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