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

  1. #41
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    Dec 2014
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    269

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    269

    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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    Join Date
    Dec 2014
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    269

    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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    Dec 2014
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    269

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    269

    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.

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