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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 08:29 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 02:44 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 04:39 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 03:06 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 05:05 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 02:43 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 02:51 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 03:00 PM.

  9. #9
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    Dec 2014
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    241

    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)

    TUES
    4x
    ...150 Swim
    ...50 K
    8x25 :30 (12.5 UW, 12.5 Easy)

    12x25 :30 Fly [:14, :15, :16, :16, :16, :15, then all :16]
    200 Easy 4:00
    4x IMO
    ...25 :30 [FL :15, BK :18, BR :20, FR :14]
    ...50 :60 [FL :32, BK ??, BR :42, FR :31]
    ...75 1:30 [FL :51, BK ??, BR ??, FR: ??]
    ...100 CH Easy 1:45
    200 K with fins 3:00
    200 Swim with fins 2:40 [2:18]
    100 K with fins 1:30
    100 Swim with fins 1:20 [:58]
    :60 Rest
    100 IM for time [1:09]

    100 Easy

    Total:
    60 min
    3200y (Kick 500y)

    WED
    400 Swim
    300 IM KDS
    4x50 :55 (25 BC, rest for 5 breaths, 25 build)
    4x25 :30 V-sprint [:14 on #4]

    200 IM Kick 4:00 (25 easy, 25 hard)
    4x100 K 2:00 IMO (50 easy, 50 hard)

    2x
    ...8x50 FR 2x(:50, :40, :45, :35) [:33-:35]
    ...100 Easy 2:00
    ...4x50 STR 2x(:50, :45, :50, :40) [Did FR with Finis Ultimate drag]
    ...100 Easy 2:00

    Broken 200 as 100, :10 rest, 50, :05 rest, 50 [2:04 (1:02 at the 100)]

    100 Easy

    Total:
    60+ min
    3500y (Kick 700y)

    THURS
    500 swim
    100 Kick

    8x25 :30, 15 sprint/10 easy (Odds: FR, Evens: CH) [knee issue; pulled, no paddles]
    200 Kick 4:00 [sculled 150]
    4x50 Drill/swim :50 [pulled, no paddles]
    4x75 1:20 (Odd: 80%, Even: 90%) [pulled, no paddles; :53, :49, :52, :47]
    50 Easy 1:00
    2x100 1:30 Best effort [1:03, 1:04]
    200 Kick 4:00
    6x50 Kick :60
    :35 rest (til the clock was on :15)
    4x [Pulled with Finis agility paddles]
    ...300 Pull 3:45 (3:35-3:40)
    ...150 Pull 1:45 (~1:43)
    :60 rest
    50 K for time [skipped]

    100 Easy

    Total:
    65 min
    4200y (Kick 850y) [4100 (Kick 500y)]

    FRI
    4x
    ...200 swim
    ...50 K

    [Bum knee... kicked easy with straight leg, pushed off walls with mostly one leg, did all the 100s as pull to minimize impact]

    I pulled the 100's but they are supposed to be swim...

    200 Easy K with fins 4:00
    8x100 1:15 [Pull, no paddles; :07, :09, :10, :08, :09, :11, :11, :12]
    200 Easy K with fins 4:00
    6x100 1:15 [Pull, red strokemakers; :06, :07, :08, :07, :05, :06]
    200 Easy K with fins 4:00
    4x100 1:15 [Pull, red strokemakers; :03, :04, :03, :05]
    200 Easy K with fins 4:00
    2x100 1:15 [Pull, red strokemakers; :00, :01]
    200 Easy K with fins 4:00
    Rest :60
    1x100 for time [Pull, red strokemakers; :56 (:27 at the 50)]

    100 Easy

    Total:
    65+ min
    4200y (Kick 1200y)
    Last edited by hurrgtsa; September 29th, 2017 at 02:59 PM.

  10. #10
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    Dec 2014
    Posts
    241

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

    MON
    300 Swim
    100 Kick
    8x75 (1:10, 1:00, 1:05, :55)

    4x75 1:25 (25 scull/25 drill/25 DPS (Odd: FR, Even: CH)

    300 3:45
    200 2:30
    100 1:15
    100 1:15
    200 2:30 [2:29]
    300 3:45 [3:45]

    4x (Odd: FR, Even: STR)
    ...50 :60 [FR :29, FL :32, FR :29, FL :30]
    ...2x25 :40 FR :13, :13; FL :15, :15; FR :13, :12; FL :14, :14]
    ...100 Easy 1:40

    100 Easy

    Total:
    60 min
    3400y (Kick 100y)

    TUES
    300 FRIM
    200 Kick
    4x75 1:15 (25 drill, 50 swim)
    8x25 :30 (Odd: UW K, Even: 15 fast/10 easy)

    20x50 :60 as
    4 STR, 1 FR [FL :33, :34, :35, :35; FR :31]
    2 STR, 3 FR [FL :33, :34; FR :30, :30, :29]
    3 STR, 2 FR [FL :32, :33, :33; FR :30, :29]
    1 STR, 4 FR [FL :33, FR :30, :29, :30, :29]

    8x125 IM with fins 1:50 (#1 50 Fly, #2 50 Bk, etc; BR with either FL or FR K) [all 1:40ish]

    25 for time [FL :13]
    75 easy

    Total:
    60 min
    3100y (Kick 300y)

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

    1x100 1:15
    3x100 1:10 [:08, :10, :11]
    150 Easy 4:00
    2x100 1:15
    2x100 1:10 [:09, :11]
    150 Easy 4:00
    1x100 1:15
    1x300 3:30 [3:33]
    150 Easy 4:00
    2x100 1:15
    200 2:20 [2:21]
    100 Easy 2:00
    100 [1:04]

    5x100 K 2:00

    100 Easy

    Total:
    65+ min
    3850y (Kick 600y)

    THURS
    7x100, Odd: 1:20, Even: 1:30
    100 Kick
    8x25 :30 (15 fast, 10 easy)

    12x200 Pull
    1-6 no paddles on 2:45, 7-12 with paddles on 2:40, and desc 1-3, 4-6, 7-9, 10-12 as...
    4x
    ...1: Even pace [2:28, 2:33, ?, ?]
    ...2: Negative split [2:25, 2:25, ?, ?]
    ...3: Desc by round [2:23, 2:20, 2:10, 2:04]

    100 Easy kick

    8x25 with bungee cords (Odds: against coords on :30, Evens: with coords on :60) [:16, :13, :17, :13, :17, :13, :16, :13]

    100 Easy

    Total:
    65+ min
    3800y (Kick 100y)

    FRI
    400 Swim
    200 Kick
    4x100 :10 rest (25 UW K, 25 drill, 25 build, 25 fast/easy)

    3x100 2:00 fast [:59, :00, :00]
    300 Pull BC 3/4/3/4/3/5

    4x all backstroke
    ...25 :40
    ...50 :40
    ...75 1:20
    ...100 1:20

    3x200 K 4:00

    Broken 100 as 50, :10 rest, 25, :05 rest, 25 [:52]

    100 Easy

    Total:
    60+ min
    3400y (Kick 900y)
    Last edited by hurrgtsa; October 6th, 2017 at 02:55 PM.

  11. #11
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    Dec 2014
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    241

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

    MON
    300 Swim
    5x100 K 2:00
    8x25 V-sprint :30

    6x
    ...2x50 1:00 [:27, :28; :28, :29; :28, :29; :28, :29; :28, :28; :28, :29]
    ...100 Easy 2:30
    4x50 1:15 [:28, :29, :28, :28]

    500 Pull with paddles [5:28, blue strokemakers]

    100 Easy

    Total:
    60+ min
    3000y (Kick 500y)

    TUES
    500 Swim
    200 Kick
    12x25 :30 (Odd: FL with 4 UW K on 1st 25 then add 1 UW K on each 25 after; Even: CH 15 fast/10 easy)

    2x25 :40 for time [:12, :12]

    All with fins...
    200 FL K 3:00
    2x100 FL K 1:40 [1:25]
    6x100 1:15 as 25 FL + 75 FR [1:10+]
    200 FR K 3:00
    4x50 FR K :45 [:40]
    3x200 2:30 as 50 BK + 150 FR [2:20+]
    200 BK K 3:00
    8x25 BK K :25 [:20]
    2x300 3:45 FR [3:31, 3:23]

    25 for time [:12] + 25 easy

    8x25 FR with bungee/stretch cords :30 (Odd: against, Even: with) [:16, :13, :20, :14, :23, :14, :23, :14]

    100 Easy

    Total:
    70 min
    4400y (Kick 1400y)

    WED
    4x
    ...200 (#1: CH, #2: IM drill, #3: STR, #4: CH)
    ...50 K CH

    8x200 Pull, paddles optional, Odd: hard on 2:30, Even: easy on 2:45 [odds on 2:20, 2:20, 2:21, 2:15; 1-4 no paddles, 5-6 finger paddles, 7-8 red strokemakers]
    1:30 rest, equipment swap
    10x100 Pull 1:30 with paddles, best average [Finis Ultimate Drag suit & red strokemakers; :11, :11, :10, :09, :09, :09, :09, :10, :09, :09]

    250 K easy
    :60 rest
    50 K for time [:39]
    100 Easy

    Total:
    70 min
    4000y (Kick 500y)

    THURS
    400 Swim
    200 Kick
    4x100 RIMO (25 scull, 25 drill, 50 build), :20 rest

    20x25 :30 @ 100 pace (If you miss your pace 2 in a row, sit out one) [:13 was goal; all :13-:14; sat out #11]
    400 Easy K with fins 9:00
    20x25 :30 @ 100 pace (If you miss your pace 2 in a row, sit out one)[:13 was goal; all :13-:14; sat out #11]
    100 Easy 2:00
    ? x 25 :30 Sprint Fly (Do the # of 25's that you sat out earlier) [:13, :14]
    100 Easy

    200 for time with fins + paddles [red strokemaker; 1:55]
    100 Easy

    Total:
    60 min
    2900y (Kick 600y)

    FRI
    500 Swim
    100 Kick
    8x50 (Odd: scull/swim, Even: drill/swim) :10-:15 rest


    3x
    2x100 1:20
    1x100 1:15
    1x100 1:20
    1x100 1:10 [:10, :11, :10]
    :60 rest
    2x
    2x50 :45
    1x50 :40
    1x50 :45
    1x50 :35


    2x (1st round FR, 2nd round STR)
    75 2:00 [FR :44, FL :50]
    50 1:30 [FR :27, FL :31]
    25 1:00 [FR :12, FL :13]


    100 Easy


    Total:
    65 min
    3400y (Kick 100y)
    Last edited by hurrgtsa; October 13th, 2017 at 03:02 PM.

  12. #12
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    Dec 2014
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    241

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

    MON
    2x
    ...400 Swim
    ...100 Kick

    3x100 1:15
    2x150 1:55
    1x300 3:45
    1x100 1:15

    2x
    ...100 K 2:00
    ...75 K 1:30
    ...50 K 1:00
    ...25 K :30

    2x100 :20 rest as (25 6K/pull, 50 Catchup, 25 DPS)

    4x50 K with fins :60 [BK :34]
    Broken 100 as 50, :10, 25, :05, 25 [:54]

    50 Easy

    Total:
    60 min
    3050y (Kick 900y)

    TUES
    400 Swim
    2x
    ...3x50 :45
    ...2x75 KDS 1:20

    All 25s are sprint... Derived from "The Other Auburn Sprint Set"
    4x25 :50 [Finis Ultimate Drag Suit; :13, :13, :14, :13]
    50 Easy 1:10
    6x25 :45 [Finis drag; :13s and :14s]
    50 Easy 1:30
    6x25 :40 [Finis drag; :13s and :14s]
    50 Easy 1:30
    6x25 :35 [:12, :12, then :13s]
    50 Easy 1:30
    6x25 :30 [:12 then :13s]
    50 Easy 1:30
    6x25 :25 [:12 then mostly :13 & :14]
    50 Easy 1:30
    6x25 :20 [:13, :13, :14, :14, :15, :15]

    200 Easy BC 3/5/3/5

    4x50 K with fins + DragSox :60
    :60 rest
    50 K for time [:39]

    100 Easy

    Total:
    65 min
    2850y (Kick 400y)

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

    4x
    ...5x100
    ...100 Easy K 3:00
    Round 1: 4 on 1:10, 1 on 1:15 [:06, :08, :08, :09, :17]
    Round 2: 3 on 1:10, 2 on 1:15 [:08, :10, :11, :16, :16]
    Round 3: 2 on 1:10, 3 on 1:15 [:08, :09, :16, :16, :17]
    Round 4: 1 on 1:10, 4 on 1:15 [:08, :15, :14, :14, :15]

    200 K with fins + DragSox 4:00
    Rest :60
    50 for time [:26]

    100 Easy

    Total:
    60 min
    3750y (Kick 700y)

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

    300 K 6:30
    4x [1st 2 rounds with Finis Drag]
    ...1x50 Sprint 1:30 [:29, :30, :27, :27]
    ...1x50 Sprint 1:00 [:29, :29, :27, :27]
    ...1x50 Easy 1:00

    200 Pull 2:30 [2:20]
    400 Pull 5:00
    600 Pull 7:30
    800 Pull 10:00 [9:18]

    50 Easy
    25 for time [:12]
    75 Easy

    Total:
    70 min
    4050y (Kick 300y)

    FRI
    300 Swim
    200 IM Drill
    4x75 1:10, 1:05, 1:00, 1:15
    8x25 :30 with fins (Odd: UW K, Even: Bk K)

    5x200 3:30
    #1: 100 swim, 100 kick
    #2: 75 swim, 100 kick, 25 swim
    #3: 50 swim, 100 kick, 50 swim
    #4: 25 swim, 100 kick, 75 swim
    #5: 100 kick, 100 swim

    With fins... The first 5 rounds weren't intended to be desc by round but that's how I ended up doing it
    5x
    ...3x50 :55 (#1: Fly, #2: Bk, #3: Fr)
    [Fly :31, :30, :29, :28, :29; Bk :34, :35, :35, :34, :34; FR :29, :28, :27, :26, :26]
    100 Easy 2:15
    5x50 CH :60 [FR :25, :26, :26, :25, FL :28]

    No fins...

    50 Easy
    4x25 :40 [:12, :12, :13, :12]

    100 Easy

    Total:
    60+ min
    3350y (Kick 700y)
    Last edited by hurrgtsa; October 20th, 2017 at 03:02 PM.

  13. #13
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    Dec 2014
    Posts
    241

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

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

    12x25 K :35 (Odd: Hard, Even: Easy) [Odds on :20]

    3x
    ...1x100 1:20
    ...2x100 1:15 [:10-:13]
    ...1x100 1:20
    ...1x100 1:10 [:08, :09, :10]

    300 Easy (100 Bk, 100 Fr, 100 Bk)

    Broken 200 (100, :10 rest, 50, :05 rest, 50) [1:02 at the 100, 2:05]

    300 Easy Bk K
    100 Easy

    Total:
    60 min
    3700y (Kick 700y)

    TUES
    1000 SKIPS

    16x25 :35 15y sprint, 10 easy (Odd: FR, Even: STR)

    4x
    ...100 sprint 2:00 [:60, :60, :60, :59]
    ...100 Easy 2:00

    4x with fins
    ...100 Drill :20 rest
    ...50 :60, Desc by round [:31, :29, :28, :25]

    125 Easy
    25 Fly for time [:13]
    50 Easy

    Total:
    60 min
    3000y (Kick 200y)

    WED
    400 Swim
    4x75 IMO KDS
    4x75 1:10, 1:00, 1:05, :55

    225 Kick 4:30 (25 hard, 12.5 easy)
    225 Swim 3:30 (25 Fly, 12.5 Easy)
    250 Kick (25 hard, 12.5 easy)

    3x100 1:30, Desc 1->3 [:13, :10, :06]
    3x100 1:25, Desc 1->3 [:13, :10, :07]
    3x100 1:20, Desc 1->3 [:13, :10, :08]
    :60 rest
    3x100 1:15, Desc 1->3 [:10, :09, :08]

    300 Pull, Easyish, DPS [3:44, with Finis agility paddles]
    Rest :60
    50 for time fins + paddles [:23]

    100 Easy

    Total:
    60 min
    3350y (Kick 575y)

    THU
    500 Swim
    200 Kick
    6x50 Drill/build :50

    4x200 3:00 (100 IMO, 100 FR) [Skipped]

    24x25 (20 on :30, last 4 on :25) with fins [all :13 except :12 for #16, 21, 24]

    400 Kick (25 easy, 25 no splash easy)
    100 Easy

    Total:
    60 min [:45 min]
    2900y (Kick 600y) [2100y (Kick 600y)]

    FRI
    400 Swim
    300 IM KDS
    8x25 :20 [:17]
    100 2x(25 UW K, rest for 5 breaths, BC, rest for 5 breaths)

    2x200 K 4:00
    :30 rest
    5x200 2:30 [:21, :23, :23, :25, :27]
    :60 rest
    4x100 K 2:00
    :30 rest
    5x100 1:25 (25 FL, 75 BK) [1:22-:23]
    :60 rest
    8x50 K :60 [DragSox + fins, 4 BK, 4 FR]
    :30 rest
    2x
    ...1x50 K fast 1:30 [:45, :40]
    ...1x50 fast 1:30 [:26, :26]

    100 Easy

    Total:
    75 min
    4000y (Kick 1350y)
    Last edited by hurrgtsa; October 27th, 2017 at 03:03 PM.

  14. #14
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    Dec 2014
    Posts
    241

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

    MON
    400 Swim
    100 Kick
    4x125 :15 rest IM (#1: 50 Fly, #2: 50 Bk, etc)

    3x
    ...4x50 K :60 (Round 1: Easy, Round 2: Odd:Easy/Even:Fast, Round 3: Desc)
    ...1x50 Fast :60 [:28, :28, :29 (no speed)]

    8x150 Pull 2:30 (Odd: Easy, Even: Hard) 1-4 no paddles, 5-8 paddles [evens on :07, :06, :01, :00; red strokemakers]

    100 Easy
    Broken 100 (50, :10, 25, :05, 25) [Skipped]

    100 Easy

    Total:
    60 min [55 min]
    3250y (Kick 700y) [3050y (Kick 700y)]

    TUES
    300 Swim
    100 Kick
    400 IM (50 Drill, 50 Swim)
    8x25 Kick :35 (Odd: Easy, Even: Hard)

    3x (all at 200 pace)
    ...2x50 FR :60 [:27, :28; :29, :30; :28, :29]
    ...1x50 STR :60 [FL :30; :34, :33]
    ...1x50 FR :60 [:29; :30; :29]
    ...2x50 STR :60 [BK :38-:39]
    4x50 :45 (Odd: FR, Even: Str) [FR on :28, :33, Bk on ??]

    3x IMO by round
    ...50 Drill :60
    ...100 K 2:00
    ...200 Swim 3:30 (FL as 25 FL, 25 FR)

    50 for time [:26]

    100 Easy

    Total:
    60+ min
    3400y (Kick 600y)

    WED
    300 Swim
    100 Kick
    400 (50 Fly, 50 Bk)
    8x25 :30 V-sprint (1-4 kick, 5-8 swim)

    8x50 :40, Odd: Easy, Even: Hard [:36, :33, :37, :33, :37, :34, :37, :34]
    300 K 6:00
    4x100 1:20, Desc 1->4 [1:13, :11, :10, :09]
    3x100 K 2:00
    2x200 2:40, Build by 50 [2:21, :22]
    6x50 K :60
    400 Best effort [4:46]

    50 Easy
    5x50 2:30 fast
    #1: swim [:26]
    #2: with Finis Ultimate Drag [:29]
    #3: with Finis Ultimate Drag & fins + paddles [:24, red strokemaker]
    #4: fins + paddles [:23]
    #5: from dive [:25]

    50 Easy

    Total:
    70+ min
    3850y (Kick 1100y)

    THURS
    300 Swim
    300 IM (25 drill, 50 swim)
    200 IM K
    8x25 :30 (Odd: 15 fast, 10 easy; Even: 15 fast UW K, 10 easy)

    100 K 2:00
    3x50 K 1:30 hard [high 40's]
    150 K 3:00
    3x50 K 1:30 hard [:45, :43, :44]
    200 K 4:00
    4x50 K 1:30 hard [:43-:44]

    50 Easy
    12x50 Pull with paddles :40 (Odd: Easy, Even: Fast) [evens on :29, :29, :29, :20, :30, :29; red strokemaker]
    50 Easy
    50 FL for time [:28 high]

    100 Easy

    Total:
    60 min
    2800y (Kick 1050y)

    FRI
    300 Swim
    100 Kick
    4x125 IM 2:00 (#1: 50 Fly, #2: 50 Bk, etc; Build the 50's, the rest is easy)
    4x25 V-sprint :30

    3x
    ...3x100 1:10 [:07, :08, :09; :08, :10, :11; :08, :11, :11]
    ...100 Easy 2:30
    1x100 1:05 [1:03]

    All with fins...
    200 K 3:10
    2x100 K 1:35 [:17, :19]
    4x50 K :40 [:36-:38]
    Rest :60
    3x
    ...3x100 Bk 1:30 Desc 1-3 [:17, :14, :12; :20, :15, 10; :20, :16, :06]

    4x25 :45 [2 FL :13, :13, 2 FR :12, :12]
    Easy 50 :60
    2x25 :30 [FL :13, FR :13]
    Easy 50

    Total:
    70 min
    4050y (Kick 700y)
    Last edited by hurrgtsa; November 3rd, 2017 at 02:55 PM.

  15. #15
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    Join Date
    Dec 2014
    Posts
    241

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

    MON
    400 Swim
    4x50 Drill :60
    4x100 :10-15 rest 25 swim/50 kick/25 swim

    (Compare to WED of Dec 19, 2016 at http://forums.usms.org/showthread.ph...l=1#post318069 )

    16x200 on 2:30 with extra :60 rest after every 4, twice through as follows:
    #1: Negative split [2:23, 2:26]
    #2: Build each 50 [2:25, 2:30 -- took :30 extra in 2nd round]
    #3: Build by 50 (Descend by 50) [2:25, 2:30]
    #4: Fast [2:19, 2:30]
    #5: 75 easy, 25 hard, 75 easy, 25 hard [2:25, 2:30]
    #6: 50 easy, 50 hard, 50 easy, 50 hard [2:28, 2:30]
    #7: 25 easy, 75 hard, 25 easy, 75 hard [2:28, 2:30]
    #8: Fast [2:30, 2:24]

    [Not a good day. Took extra :30 after #10. And last 4 did on 2:40 instead of 2:30... 4 fast 200's at 2:19, 2:23, 2:30, 2:24.]

    50 Easy
    50 Race [:27]
    100 Easy

    Total:
    4400y (Kick 200y)
    70min

    TUES
    4x
    ...200 (Swim, Drill, Swim, Build)
    ...50 K (Odd: Easy, Even: Hard)

    All 25's at 100 pace...
    16x25 :30 with fins [:12-:13]
    200 Easy K with fins 4:00
    16x25 :30 with fins [:13-:14, with Finis Ultimate Drag suit]
    200 Easy with fins 4:00
    12x25 :30 with fins + paddles [:12-:13, red strokemakers & Finis Ultimate drag]
    200 Easy K with fins 4:00
    12x25 :30 [:13 on all except :14 on 3, 7, 9]
    50 Easy

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

    Total:
    60+ min
    3200y (Kick 600y)

    WED
    5x100 1:20/:25/:30/:20/:25
    4x50 Drill :60
    12x25 :30 15y Fast, 10y Easy (Odd: Kick, Even: Swim)

    3x100 1:25, Pull, Desc 1->3 [:13, :11, :07; no paddles]
    3x200 2:40, Pull, Desc 1->3 [?, :21, :19; no paddles]
    3x50 :45, Pull, Desc 1->3 [no paddles]
    2x100 1:20, Pull, Desc 1->2 [1:10, :03; red strokemaker]
    2x200 2:40, Pull, Desc 1->2 [2:20, 2:08; red strokemaker]
    Rest to top (it was extra :15 I think?)
    1x100 2:00, Pull, Fast [:59, red strokemaker]
    1x200 3:00, Pull, Fast [2:02, red strokemaker]
    1x50, Pull, Fast [:27, red strokemaker]

    50 Easy
    10x50 Kick :60 [fins + DragSox]
    Rest :60
    50 Fly Fast [:29]

    100 Easy

    Total:
    60 min
    3700y (Kick 650y)

    THURS
    1000 SKIPS

    4x100 FLY :15-:20 rest as 25 K, 25 2 UW Kick/1 Pull, 25 3-3-3, 25 K on back

    4x
    Odd Rounds: with fins (unless BR K)
    Even Rounds: no fins
    Rounds 1 & 2: K as FL or BR
    Rounds 3 & 4: K as FR or BK
    ...4x75 K 1:30 Odd: Build by 50, Even: Hard
    ...2x100 1:30 FR Fast Kick, Easy arms [with fins: :00, :01; :00, :02; no fins: :10-:11]

    50 Easy
    100 Fly for time [1:05]
    100 Easy

    Total:
    70 min
    3650y (Kick 1400y)

    FRI
    (Compare this practice to WED of Nov 7, 2016 at http://forums.usms.org/showthread.ph...l=1#post317466)
    500 Swim
    3x100 Kick 2:00
    8x25 :30 2x(Drill, UW K, Build, Fast) [Fast FR on :14]

    10x50 :55 [all :29 except :30 on #7 (due to zoning out more than fatigue)]

    2x [100 IMs on :20-:23]
    ...100 Fly 1:40
    ...100 IM 1:30
    ...100 Bk 1:30
    ...100 IM 1:30
    ...100 Br 1:50
    ...100 IM 1:30

    4x50 Fly :45 (with fins) [:33, :35, :35, :35]
    2x100 Bk 1:30 (with fins)
    200 Br K 4:00 (no fins)
    :60 extra time to get gear
    200 Free with fins and paddles [1:57]

    4x25 :60 against stretch cords/bungee [:17, :17, :18, :16]

    100 Easy

    Total:
    3700y
    65+ min
    Last edited by hurrgtsa; November 10th, 2017 at 03:07 PM.

  16. #16
    Very Active Member
    Join Date
    Dec 2014
    Posts
    241

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

    MON
    400 Swim
    300 Kick
    200 Pull
    4x25 BC :30

    [Skipped the rest - sick]
    3x FL, BK, BR by round
    ...50 K :60
    ...75 K 1:30 (25 hard, 25 easy, 25 hard)
    ...75 Drill
    ...2x100 FL: 1:40, BK: 1:30, BR: 1:45
    ...200 Free 2:40

    5x100 K 2:00

    100 Easy

    Total:
    60 min [20 min]
    3400y (Kick 1175y) [1000y (Kick 300y)]

    TUES
    600 as 200 swim, 100 kick
    8x50 :60 (25 UW K, 25 Drill)

    4x200 3:20 (100 swim, 100 kick)
    Rest :40 [Skipped the rest and did 750 easy kick instead, still sick]
    3x200 3:00 IM (25 drill, 25 swim)
    2x200 3:20 (100 kick, 100 swim)
    Rest :60
    200 Fly

    25 for time

    100 Easy

    Total:
    <60 min [45 min]
    3150y (Kick 1000y) [2550y (Kick 1350y)]

    WED
    800 as 300 swim/100 kick
    8x25 :30 (15y fast, 10y easy)

    4x25 scull on :10 rest; all with hands in front as "catch" scull; odds: with head up, events: with head down; noting difference in body alignment between and odds and evens

    3x
    ...2x50 Drill :60 (Round #1: fist, #2: uw recovery, #3: paddle grab)
    ...4x50 :60 DPS (12-14 strokes)

    [skipped the rest and did 1000 easy kick with fins instead, still sick]
    4x
    ...3x50 fast :60
    ...100 Easy 2:00

    100 Easy

    Total:
    60+ min
    3100y (Kick 200y) [3000y, Kick 1200y]

    THURS
    400 Swim
    300 IM KDS
    200 Pull
    100 Drill

    3x [Only did it 2x and spent time on my technique & advice from another swimmer instead]
    ...3x100 1:25, Desc 1->3 [:10, :07, :05; :07, :06, :05]
    ...200 Pull 2:50 [2:21, 2:17; red strokemakers]
    ...3x50 K :60
    ...Easy 50 :60
    ...4x25 Fly :40 [:14]
    ...Rest :40

    50 K for time [:37]

    100 Easy

    Total:
    60 min
    3550y (Kick 600y) [2750y (Kick 450y)]

    FRI
    500 Swim
    4x25 V-sprint :30
    5x100 Kick with fins 1:30

    400 IM 6:00 [5:34]
    6x50 :60 (25 Fast, 25 Easy) 2 FL, 2 BK, 2 BR
    200 IM 3:00 [2:45]
    4x25 :30 Fast IMO
    :60 rest
    1x100 1:20 [1:07]
    2x100 1:20, Desc 1->2 [1:14, 1:10]
    3x100 1:20, Desc 1->3 [1:14, 1:13, 1:11]
    4x100 1:20, Desc 1->4 [1:14, 1:13, ?, ?]
    :60 Rest
    400 Pull 5:00 [4:37]
    300 Pull 3:45
    200 Pull 2:30
    100 Pull 1:15 [1:03]
    :60 Rest
    6x25 :30 fast [:12, :13, :14, :13, :14, :13]

    100 Easy

    Total:
    70+ min
    4350y (Kick 500y)
    Last edited by hurrgtsa; November 17th, 2017 at 03:07 PM.

  17. #17
    Very Active Member
    Join Date
    Dec 2014
    Posts
    241

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

    MON
    (Compare to WED at http://forums.usms.org/showthread.ph...l=1#post317532)
    500 Swim
    8x50 :60 (25 UW K, 25 Drill)
    4x25 :30 [:13, :14, BK :18, :13]

    10x100 1:15 [:07, :10, :10, :10, :10, :10, :11, :11, :11, :09]

    Easy 50

    2x
    ...200 Easy K 4:00
    ...3x50 Fast K 1:20 [:48, :47, :48; :45, :46, :45]
    ...1x50 Easy :60

    50 for time, from dive [:24]

    9x25 stretch cords on ~2:00
    ...4 against [???]
    ...1 with [:13]
    ...4 against with fins + paddles [:12]

    100 Easy

    Total:
    80+ min
    3225y (Kick 900y)

    TUES
    (Compare to THUR at http://forums.usms.org/showthread.ph...l=1#post317532)
    2x
    ...100 Fr 1:20
    ...100 Bk 1:30
    ...100 IM (FL drill) 1:40
    200 K
    4x50 :15 rest, fast breakout, then easy->build

    20x25 :30 @ 100 pace; if you miss one, rest one [:14 high was a miss; :13, :13, :14, :13, :14, :14 (miss), all :13 then :14, :14 (miss)]
    :60 rest
    #x25 FL :30 (# is double the 25s you sat out) [4x25; :14, :14, :15, :15]

    1000 Pull [started with Finis Agility paddles but left shoulder]

    8x50 Fins + Paddles :60 [:26, :26, :25, :25, :24, :24, :25, :25]
    100 Easy
    100 Kick for time [1:35]
    400 Easy K with fins
    100 Easy

    Total:
    70+ min
    3700y (Kick 700y)
    Last edited by hurrgtsa; November 21st, 2017 at 03:41 PM.

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