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Thread: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA)

  1. #1
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    2018-2019 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, that's fine. If you have to come late or get out early, that's fine. If you don't want to compete, then you are in the majority because most don't. If you can make every entire practice and you do want to compete, that's great too.

    Not all of the swimmers do the intervals listed below. They scale the intervals or repeats as needed.

    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 went :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

    The exception is warmup. The warmup set almost always consists of 1000 yards or meters but I group all of the parts of the warmup together even though we might (or might not) take unspecified rest between each portion. For example:

    400 Swim
    300 IM KDS
    200 Pull
    100 Kick



    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-March: ??? To be determined later
    • March-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 6th, 2018 at 04:57 PM.

  2. #2
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    1x200 2:40 [2:18]
    100 Kick 2:00
    2x200 3:00 (#1: 100 Fr/100 Bk, #2: 100 Bk/100 Fr) [2:30+]
    100 Kick 2:00
    3x200 3:00 (#1: 100 Fr/100 Bk, #2: 50 Fr/100 Bk/50 Fr, #3: 100 Bk/100 Fr)
    100 Kick 2:00
    4x200 2:50 (#1: 50 Bk/150 Fr, #2: 50 Fr/50 Bk/100 Fr, #3: 100 Fr/50 Bk/50 Fr, #4: 150 Fr/50 Bk)
    3x100 Kick 2:15, Desc 1->3 [1:50, 1:41, 1:34]

    100 Easy

    Total:
    3700y (Kick 800y)

    TUES
    20x50 as 4x through
    ...#1-3: Desc, maintaining stroke count :45
    ...#4: Drill :50
    ...#5: Kick :60

    1000 Kick 20:00 [~19:00]
    1000 Swim 13:30 [~12:30]
    1000 Pull with paddles 13:30 [~12:00, red strokemaker]
    50 Easy :60
    50 STR for time [FL :31]
    100 Easy

    Total:
    70 min
    4200y (Kick 1200y)

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

    6x50 FL :50 (25 Drill, 25 Swim)
    6x75 BK 1:10 [~:60]
    6x100 BR 1:50 (50 K, 50 Swim)
    6x125 FR 1:40 [~:28-:30]

    400 Kick (25 easy, 12.5 hard)

    Total:
    3500y (Kick 800y)

    THUR
    4x
    ...200 Swim
    ...50 K IMO

    2x400 5:20, Neg. split [4:50, 4:53]
    3x100 1:30 Easy
    3x300 4:00, Neg. split
    3x100 1:30 Easy
    4x200 2:40, Neg. split
    3x100 1:30 Easy

    400 K with fins (25 easy, 12.5 hard)
    100 Easy

    Total:
    4900y (Kick 600y)

    FRI
    300 Swim
    300 Scull/Kick by 25
    300 CH Drill
    4x25 V-sprint

    3x100 2:00 CH [FL 1:05, BK 1:14, IM ??]
    300 Easy 4:30
    2x75 1:45 FR [:44, :43]
    400 Easy Kick 8:30
    1x50 1:00 [:25]
    500 Pull 8:00 [blue strokemaker]
    400 FL K with fins (25 easy, 12.5 hard)

    100 Easy

    Total:
    3200y (Kick 950y)
    Last edited by hurrgtsa; August 10th, 2018 at 01:56 PM.

  3. #3
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    10x100 (Odd: FR 1:20, Even: BK 1:30)

    12x50 with fins :55 (25 UW K, 25 Drill)

    Nothing fast. All stroke count. Just try to maintain stroke count as close as possible from the 25's throughout the set
    8x25 :30 [13-14 strokes]
    :30 extra rest
    4x50 :50 [14-15 strokes per 25]
    :30 extra rest
    2x100 1:20
    :30 extra rest
    2x200 3:00 [14, 16, ..., 16, 17 on last 200]

    1000 Kick [18:40]

    25 Easy
    25 Fast [:12]

    100 Easy

    Total:
    3750y (Kick 1000y)

    TUES
    400 Swim
    200 Kick
    8x50 Scull/Drill :15 rest

    8x400 5:15 (Odd: Swim, Even: Pull, only paddles on last one) [Swim: 4:52, :53, :53, :54; Pull: 4:55, :55, ??, 4:40 (red strokemaker)]

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

    Total:
    4400y (Kick 250y)

    WED
    300 Swim
    6x50 Drill :15 rest 2x(FL, BK, BR)
    4x75 1:05/1:00/1:05/1:00
    4x25 V-sprint Kick :35

    12x25 FL :30 [:14, :14, :15->, :16, :15, :16, :15]
    50 Easy 1:30
    12x25 BK :30 [:17, :18->]
    50 Easy 1:30
    12x25 BR :30 [:19, :20->, :21, :20]
    100 Easy 3:00
    6x100 1:30, Best average [1:04, :05, :05, :05, :05, :05]
    :30 Rest
    6x100 Kick 1:55

    100 Easy

    Total:
    70 min
    3400y (Kick 700y)

    THUR
    600 Swim
    200 Kick
    4x50 :55 Drill/build IMO

    4x200 IM 3:00 [2:40, :41, :40, :40]
    100 FL K Easy 2:30
    3x200 IM 2:55 [2:40, ?, ?]
    100 BK K Easy 2:30
    2x200 IM 2:50
    100 BR K Easy 2:30
    1x200 IM 2:45 [2:35]
    200 Easy 3:30
    100 FR K

    100 Easy

    Total:
    3700y (Kick 600y)

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

    10x25 Kick :35 (IMO + 2 FR; Odd: Easy, Even: Hard)

    6x50 1:30 Fast (2 FR, 1 STR) [:26, :26, FL :30, :27, :26, FL :29]

    All with fins...
    400 5:30 (100 Swim, 200 Kick, 100 Swim)
    300 4:00 (100 Swim, 100 Kick, 100 Swim)
    200 2:40 Swim
    100 1:40 Kick
    100 1:20 Swim
    200 3:00 Kick
    300 4:00 (100 Swim, 100 Kick, 100 Swim)
    400 5:30 (100 Swim, 200 Kick, 100 Swim)

    25 FR for time + 25 easy 2:00 [FR :12]
    25 STR for time [FL :13]

    75 Easy

    Total:
    70 min
    3700y (Kick 1250y)
    Last edited by hurrgtsa; August 17th, 2018 at 01:52 PM.

  4. #4
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    100 Kick
    4x (with fins)
    ...25 UW K :10 rest
    ...25 Drill + 50 Swim :10 rest

    1x400 5:20 [4:55]
    5x50 :45 [:35]
    2x300 4:00 [4:41, 4:40]
    5x50 :50 [:35]
    3x200 2:30 [2:25, :27]
    5x50 :50 [:35]
    4x100 1:15 [1:10, :11, :10, :10]
    5x50 :45 [:35]

    400 Kick with fins (25 hard, 25 easy)
    100 Easy

    Total:
    75 min
    4500y (Kick 600y)

    TUES
    300 Swim
    100 Kick
    300 IM Drill/Swim/Drill
    12x25 Kick RIMO :35 (2 hard, 1 easy)

    10x100 BK as
    ...2 @ 1:30
    ...1 @ 1:25
    ...1 @ 1:30
    ...1 @ 1:20

    10x150 Pull with paddles (Odd: Easy 2:30, Even: Fast 2:00) [All odds on 1:43; Evens on 1:32, :32, :30, 30, :30; blue strokemakers]

    50 Easy
    50 STR for time [FL :29]

    100 Easy

    Total:
    3700y (Kick 400y)

    WED
    400 Swim
    200 Kick
    12x25 V-sprint :30
    100 Kick

    3x100 1:10 [1:07, :09, :10]
    300 Swim 5:00
    3x100 1:10 [:09, :09, :10]
    300 Pull 5:00
    3x100 1:10 [:09, :09, :10]
    300 Kick 6:30
    3x100 1:10 [:06, :09, :10]

    400 Kick with fins (25 hard, 25 easy)

    6x25 :40 2x(FL, BK, BR) [:13, :16, :19; :14, :16, :18]

    100 Easy

    Total:
    3750y (Kick 1000y)

    THUR
    400 Swim
    300 Kick
    4x75 with fins as
    ...25 UW K, :05 rest
    ...25 Drill, :05 rest
    ...25 Build, :15 rest

    300 FR 4:00 [3:40]
    3x100 BK 1:30 [1:23]
    600 FR 8:00 [7:24]
    6x50 BK :45
    900 FR 12:00 [11:24]
    12x25 BK (Odd :25, Even :20) [~:20]

    50 K for time [:37]
    50 Easy Kick
    200 Easy

    Total:
    4000y (Kick 500y)

    FRI
    600 Swim
    4x50 Drill :15 rest
    4x50 :55, Desc 1->4, maintain stroke count [:35, :33, :32, :31; 14-15 strokes]

    300 3:45 [3:33]
    2x150 1:55 [1:50, 1:50]
    3x100 1:15 [1:12, :12, :12]

    6x100 Kick (25 FR, 50 STR, 25 FR) 1:55 (STR is IMO x 2)

    8x75 1:15 [with Finis Ultimate Drag suit: :53, :54, :54, :55, :55, :55, :56, :55]
    :60 rest
    6x50 K 1:15 (Odd: FR, Even: STR) [with fins + DragSox]
    :60 rest
    4x25 IMO 1:15 [:13, :14, :17, :11]

    100 Easy

    Total:
    70 min
    3600y (Kick 900y)
    Last edited by hurrgtsa; August 24th, 2018 at 03:58 PM.

  5. #5
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    4x500 6:30
    1: Neg split [?]
    2: 4x(100 Easy/25 Hard) [6:17?]
    3: 4x(75 Easy/50 Hard) [6:19]
    4: 4x(50 Easy/25 Hard/25 Easy/25 Hard) [6:25]

    400 Kick (25 Hard, 12.5 Easy)

    600 Easy

    Total:
    60+ min
    4000y (Kick 600y)

    TUES
    400 Swim
    4x50 Drill, :15 rest
    200 Kick
    8x25 V-sprint :30

    12x50 :60 @ 200 pace [:28, :29, :28, :29, :28, :29, :28, :29, :29, :29, :29, :29]

    [optional: with Finis Ultimate Drag, fins, + red strokemaker paddles]
    4x
    ...100 1:20 [:01, :02, :02, :01]
    ...75 1:20
    ...50 :40 [:29]
    ...25 :40

    400 Kick with fins (50 hard, 25 easy)

    100 Easy

    Total:
    3100y (Kick 600y)

    WED
    2x
    ...200 Swim
    ...50 Kick

    5x100 1:30 [1:11, :12->]
    4x100 1:25 [:12]
    3x100 1:20 [:12]
    2x100 1:15 [:12, :13]
    1x100 1:10 [:09]
    1:10 rest
    4x100 1:25 [:12, :13, :13, :13]
    3x100 1:20 [:13]
    2x100 1:15 [:13, :14]
    1x100 1:10 [:10]
    1:10 rest
    3x100 1:20 [:11, :13, :13]
    2x100 1:15 [:13, :14]
    1x100 1:10 [:10]
    1:20 rest
    2x100 1:15 [:10, :13]
    1x100 1:10 [:10]
    1:20 rest
    1x100 1:10 [:02]
    100 Easy

    Total
    60+ min
    4100y (Kick 200y)

    THUR
    8x100 (Odd FR: 1:20, Even BK: 1:30) [Odd: 1:11, :12, :13, :14; Even: 26, :27, :27, :27]
    4x50 :50 with fins (25 Drill, 25 Build)

    500 K 10:00 [FR 9:30]
    400 K 8:00 [FL 7:20]
    300 K 6:00 [FR 5:30]
    200 K 4:00 [FL 3:36]
    100 K 2:00 [FR 1:32]

    100 Easy

    8x25 :30 IMO [:13, :14, :15, :16, :19, :19, :14, :13]
    200 Easy

    Total:
    60 min
    3000y (Kick 1500y)

    FRI
    4x75 1:10/1:00/1:10/1:00
    100 Kick 2:10
    4x75 FL/BK/BR 1:15
    4x25 8 UW K AFAP then easy with fins :30
    4x25 Drill :30
    4x25 Build IMO :30

    500 Swim 6:40
    400 Swim 5:20
    300 Swim 4:00
    200 Swim 2:40
    100 Swim 1:20
    :60 rest
    100 Pull 1:15 [red strokemakers]
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00
    500 Pull 6:15 [Avg pace on swims mostly holding 1:15 and pulls 1:10]

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

    Total:
    65 min
    4300y (Kick 100y)
    Last edited by hurrgtsa; September 4th, 2018 at 08:43 AM.

  6. #6
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    Off

    TUES
    500 Swim
    200 IM Drill/Build
    100 Kick
    4x50 Build :50

    4x200 IM 3:00 [2:43, :47, :45, :45]
    1:30 rest
    4x150 2:15 (50 FL, 50 BK, 50 BR)
    1:30 rest
    4x100 1:30 (50 FL, 50 BK)
    1:30 rest
    4x50 FL :50

    400 IM K

    8x25 FL :30 [:14, :16, :16, :16, :17, :16, :16, :16]

    100 Easy

    Total:
    3700y (Kick 500y)

    WED
    4x
    ...200 Swim
    ...50 Kick

    100 FL 2:00 [1:05]
    10x25 BK :30 [:17-:18]
    50 Easy 1:30
    10x25 BR :35 [:19]
    50 Easy 1:10
    5x200 Pull 2:30 [2:13, :11, :09, :08, :09; blue strokemakers]

    400 FL K on back with fins

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

    100 Easy

    Total:
    60 min
    3300y (Kick 600y)

    THUR
    400 Swim
    4x75 BK/BR/FR 1:15 [:60, :62, :61, :61]
    200 Kick
    100 Drill

    10x100 1:15 with fins [:06, :07, :07, :07, :07, :08, :08, :08, :09, :09]

    4x50 K :60 (3 Easy, 1 Hard)
    4x50 :60 (Odd: Easy, Even: Hard) [Evens: :31, :30]
    4x50 K :60 (Odd: Easy, Even: Hard)
    6x50 :60 (Odd: Easy, Even: Hard) [Evens: :30, :30, :29]
    4x50 K :60 (2 Easy, 2 Hard)
    8x50 :60 (Odd: Easy, Even: Hard) [Evens: :29, :29, :29, :29]
    200 Easy

    100 Kick for time [1:28]
    200 Easy

    Total:
    4000y (Kick 900y)

    FRI
    6x100 (Odd: 1:20, Even: 1:30)
    200 Kick
    8x25 V-sprint :30

    1000 IM as (100 IM + 200 IM + 300 IM + 400 IM) [15:00]
    :30 rest
    400 IM Kick 8:30
    1000 IM with fins as (400 IM + 300 IM + 200 IM + 100 IM; for BR, alternate FR & FL K with BR pull) [14:00]
    :30 rest
    400 IM Kick with fins

    4x25 :45 IMO [:13, :15, :18, :12]

    100 Easy

    Total:
    4000y (Kick 1000y)
    Last edited by hurrgtsa; September 7th, 2018 at 12:32 PM.

  7. #7
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    150 Kick
    9x50 :15 rest with fins 3x(1: UW K/K, 2: Scull/Drill, 3: Drill/Build)

    8x200 on
    ...2 @ 2:40
    ...1 @ 2:25
    ...1 @ 2:40
    ...1 @ 2:30
    ...2 @ 2:40
    ...1 @ 2:35

    3x
    ...100 BK K
    ...4x50 BK
    Round 1: no equipment; K on 2:00, BK on :45
    Round 2: fins; K on 1:30, BK on :40
    Round 3: fins + paddles; K on 1:30, BK on :40

    50 K for time [:38]
    100 Easy

    Total:
    3650y (Kick 650y)

    TUES
    400 (50 Swim, 25 Drill)
    300 Kick
    12x25 V-sprint (FR on :30, K on :35, BK on :30)

    4x200 3:30 [2:12, :15, :17, :19]

    All with fins...
    4x100 K 1:30, Desc 1->4
    4x100 BK 1:30, Desc 1->4
    4x75 K 1:10, Desc 1->4
    4x75 BK 1:05, Desc 1->4
    4x50 K :45, Desc 1->4
    4x50 BK :45, Desc 1->4
    4x25 K :25, Desc 1->4
    4x25 BK :20, Desc 1->4

    200 Swim

    Total:
    70 min
    4000y (Kick 1400y)

    WED
    500 Swim
    100 Kick
    2x
    ...25 scull, :10 rest
    ...2x50 Drill, :10 rest
    ...25 UW K, :10 rest
    ...25 Build, :15 rest
    ...25 Fast, :15 rest

    8x25 FL :30 [:14, :16, :16, :15, :16, :16, :17, :16]
    8x25 BK :30 [:18-:19]
    6x100 IM 1:30 [1:20, :20, :19, :19, :21, :23]
    :60 rest, Fins on...
    400 IM K (FL K on BK for BR) 6:30
    400 IM (25 Drill, 25 Swim; alt. FL & FR K by 25 with BR)
    8x25 :25 IMO (FL K on BR)
    2:00 rest, Fins off...
    4x50 FL :50 [:35, :38, :38, :38]
    2x100 BK 1:30
    200 BR K 4:00 [3:45]
    200 FR 2:30 [2:25]
    2x100 IM 1:30 [:23, ?]

    100 Easy

    Total:
    4100y (Kick 750y)

    THUR
    400 Swim
    300 IM KDS
    200 1-arm by 25 2x(50 FR, 50 BK)
    100 Kick

    20x25 :30 @ 100 pace; if you miss 2 in a row, rest :60 [:12, :13, :13, :13, :14 (1st miss), :14 (2nd miss), :12, :13, :13, :14 (1st miss), :13, :13, :14 (1st miss), :14 (2nd miss), :12, :13, :13, :13, :13, :13]

    500 BK K with fins

    4x25 FL :30 [:13, :13, :14, :14]

    100 Easy

    Total:
    40 min
    2200y (Kick 700y)

    FRI
    400 Swim
    200 Kick
    8x50 IMO :15 rest (Odd: Drill/Build, Even: Easy/Build)

    5x200 2:30 [2:24, :25, :27, :30, :29]
    2:30 rest
    5x200 2:20 pull [red strokemakers, 2:17, :18, :17, :17, :18]

    500 Easy 4x(75 BK, 50 FL)

    500 Kick (75 easy, 50 hard) [Fins + DragSox]

    50 for time [:26]
    100 Easy

    Total:
    75 min
    4150y (Kick 700y)
    Last edited by hurrgtsa; September 14th, 2018 at 02:10 PM.

  8. #8
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    4x75 Scull/Drill/Swim, :10 rest
    200 Kick
    4x25 V-sprint :30

    4x100 Kick with fins 1:20 [1:11, :15, :17, :18]
    100 Easy BK 3:00
    3x100 Kick with fins 1:20 [1:11, :16, :18]
    100 Easy BK 3:00
    2x100 Kick with fins 1:20 [1:11, ?]
    100 Easy BK 3:00
    1x100 Kick with fins [1:09]

    4x250 4:00 as 25 FL/50 BK/75 BR/100 FR

    400 FL K (200 with board, 200 on back)

    50 for time [:25]
    100 Easy

    Total:
    3850y (Kick 1600y)

    TUES
    300 Swim
    100 Kick
    12x50 :55 as 25 Drill/25 Build (Odd: STR, Even: FR)

    5x300 4:30 (100 Swim, 100 Kick, 100 Swim) [4:17, :17, :17, :18, :19]

    25 :30 [:17]
    50 :30 [:30]
    75 :60 [:58]
    100 :60 [1:10... nothing left in the tank, rested extra :20]
    1000 Pull, no paddles 14:00 [12:30]
    With fins + paddles... [red strokemaker]
    25 :30 [:17]
    50 :30 [:28]
    75 :60 [:55]
    100 :60 [:61]

    100 Easy

    Total:
    4100y (Kick 600y)

    WED
    700 Swim
    12x25 V-sprint (4 FR :30, 4 K :35, 4 CH :30)

    4x200 2:45 BC 3/4/5/4 by 50 [2:30-:35+]

    4x50 :50, Desc 1->4, stroke count
    4x
    ...25 :30 6K/pull
    ...25 :30 6K/3 str
    ...25 :30 3 str/glide
    4x50 :50, Desc 1->4, stroke count

    1000 Kick [19:40]

    25 Easy
    25 for time [:12]
    100 Easy

    Total:
    3650y (Kick 1100y)

    THU
    1000 Swim

    4x
    ...100 FL K 2:00 [1:50-53]
    ...100 BK 1:30 [1:23]
    ...100 BR K 2:00 [1:46]
    ...200 FR 2:30 [2:23, :21, :20, :18]

    10x50 with fins :50 [:29]

    50 Easy
    50 fast with fins [:23]
    100 Easy

    Total:
    3700y (Kick 800y)

    FRI
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    300 3:45 [3:38?]
    2x100 1:15 [:13-:14]
    200 2:30 [:29]
    3x100 1:15 [:13-:14]

    3x (#1 FR, #2 BK, #3 K with fins)
    ...4x
    .........75 Kick, Drill, Swim (Intervals below)
    .........75, Desc 1->4 (Intervals below)
    Round 1: FR: KDS on 1:30, Desc on 1:00 [:55, :52, :49, :45]
    Round 2: BK: KDS on 1:40, Desc on 1:10 [??]
    Round 3: K with fins: KDS on 1:30, Desc on 1:00 [:59, :58, ?, ?]

    25 for time [:11]
    75 Easy

    Total:
    3900y (Kick 500y)
    Last edited by hurrgtsa; September 21st, 2018 at 02:05 PM.

  9. #9
    Very Active Member
    Join Date
    Dec 2014
    Posts
    294

    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    600 Swim
    4x IMO
    ...50 K (25 UW K, 25 K) 1:10
    ...25 Fast/easy :30
    ...25 Easy/fast :30

    2x300 FRIM 4:30 [4:02, :02]
    100 IM K
    6x100 IM 1:30 [1:20, :20, :20, :20, :20, :21]
    100 IM K
    3x200 FRIM 3:00 [2:41, :40, 42]

    4x200 K IMO (FL, BK, & FR with fins on 3:00; BR no fins on 4:00)

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

    Total:
    4000y (Kick 1200y)

    TUES
    Main Group Injured group (aka, me)
    300 Swim
    300 Pull
    300 Kick
    4x25 IMO Fast/easy
    300 Swim
    300 Pull
    200 Kick
    3x
    ...4x25 STR (IMO by round) :30
    ...4x25 FR :30

    400 IM Easy Drill/Swim by 25

    3x
    ...2x50 STR (IMO by round) :60
    ...2x50 FR :60

    400 IM Kick

    Total:
    3000y (Kick 700y)
    With fins
    3x
    ...4x25 STR K (IMO by round) :30
    ...4x25 FR K :30

    400 IM Easy K with fins

    3x
    ...2x50 STR K (IMO by round) :60
    ...2x50 FR K :60

    400 IM Easy Kick

    Total:
    2800y (Kick 2200y)


    WED
    1000 SKIPS

    5x100 1:30
    4x100 1:25
    3x100 1:20
    2x100 1:15
    50 Easy :60
    4x100 1:25
    3x100 1:20
    2x100 1:15
    50 Easy :60
    3x100 1:20
    2x100 1:15
    50 Easy :60
    2x100 1:15

    100 Easy

    [Did not swim]

    Total:
    4250y (Kick 200y) [0y (Kick 0y)]

    THUR
    500 Swim
    100 Kick 2:00
    4x100 1:20 (75 FR, 25 BK)

    200 2:30 [2:24]
    2x50 Desc 1->2 :60 [:38, :35]
    200 2:30 [2:24]
    4x50 Desc 1->4 :60 [:38, :35, :33, :31]
    200 2:30 [2:21]
    6x50 Desc 1->3, 4->6 :60 [:38, ?, :31; :37, ?, :30]
    200 2:30 [2:21]
    8x50 Desc 1->3, 4->6 then maintain for 7 & 8 :60 [:38, ?, :31; :37, ?, :30, :30, :29]

    10x50 K :50 [:50, :53, :55->, :56, :56]

    25 Easy
    25 for time [:12]
    100 Easy

    Total:
    3450y (Kick 700y)

    FRI
    2x
    ...200 Swim
    ...150 Kick
    ...100 Drill
    ...50 UW Kick

    100 FL 1-arm 1:30
    200 BK K 4:00
    300 BR (50 Swim, 50 Drill) 6:00
    400 FR (25 catchup, 25 overkick) 5:30
    500 (75 FR, 25 FL) 7:00
    400 BK 6:00
    300 BR K 6:00
    200 FR 1-arm 5:00
    100 for time [:58]

    100 Easy

    Total:
    3600y (Kick 900y)
    Last edited by hurrgtsa; October 1st, 2018 at 01:59 PM.

  10. #10
    Very Active Member
    Join Date
    Dec 2014
    Posts
    294

    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    200 Kick
    12x25 V-sprint :30 (4 FL, 4 BK, 4 BR)

    5x100 1:12 [:10, :11, :10, :11, :12]
    50 Easy 2:00
    5x100 1:15
    5x100 1:20
    50 Easy 2:05
    5x100 1:15 [:13, :14, :14, :15, :14]

    400 Kick with fins (25 easy, 25 hard)

    50 FL for time [:30]
    100 Easy

    Total:
    3650y (Kick 600y)

    TUES
    500 Swim
    100 Kick
    16x25 :30, 4x(2 Swim, 2 K), Odd: Easy, Even: Fast [Fast swim on :13, Fast K on :21]

    Broken 1650 from http://forums.usms.org/showthread.ph...ht=broken+mile by CoachTrey
    All with :60 rest after each, subtract 10 minutes at end for time
    275
    250
    225
    200
    175
    150
    125
    100 [1:06]
    75 [:47]
    50 [:29]
    25
    [19:06... but maybe skipped 50 on the 150 so at worst let's say maybe 19:45]

    1000 Pull [12:36, blue strokemakers + Finis Ultimate drag]

    50 FL :60 [:30]
    2x25 FL :30 [:15]

    100 Easy

    Total:
    3850y (Kick 300y)

    WED
    300 Swim
    4x75 1:05, :55, 1:10, 1:00
    300 Kick
    100 Drill

    16x25 :30 @ 100 pace [:13, :13, :14, :14, :13, :14, :14, :13, last 8 on :13]

    400 IM Easy as 4x(25 K, 25 Scull, 50 Drill)

    Odd: STR, Even: FR...
    4x25 :30 [FL :14, :14 ; FR :14, :14]
    :30 rest
    4x25 :30 [with Finis Ultimate drag suit: FL :15, :15 ; FR :14, :15]
    :30 rest
    4x25 :30 [with Finis Ultimate drag suit: FL :15, :116 ; FR :15, :15]
    :30 rest
    8x25 :30 [FL :14, :14, :14, :15; FR: all :14]

    400 FR K with fins (25 easy, 25 hard)
    100 Easy

    Total:
    2800y (Kick 800y)

    THUR
    600 Swim
    8x50 Drill/Build on :55, 2xIMO

    5x100 Kick 2:00 [Fins + DragSox, Odd: FR, Even: BK]
    4x25 :30 Build, IMO
    1:00 Rest
    3x100 2:00 [:58, :59, 1:01]

    20x50 K :60 (25 Hard, 25 Easy; every 4th 50 hard)

    50 Easy
    3x50 IMO 1:30 [FL :29, BK :33, BR :38?]
    100 Easy

    Total:
    3200y (Kick 1500y)

    FRI
    200 Swim 2:45
    200 Back 3:00
    200 Kick 4:15
    200 IM Drill 3:15
    200 IM 3:00

    6x100 1:15, Desc 1->3, 4->6 [:13, :13, :11; :15, :14, :14]
    4x50 Pull, easy, no paddles :45
    2x300 4:00, Desc 1->2 [3:53, 3:46]
    4x50 Pull, easy, no paddles :45
    6x100 1:30, Best average [1:10, :09, :10, :09, :10, :10]
    4x50 Pull, easy, no paddles :45
    12x50 :40 [:37-:38]

    200 pull for time [2:16, blue strokemakers & Finis Ultimate drag suit]
    100 easy

    Total:
    4300y (Kick 200y)
    Last edited by hurrgtsa; October 5th, 2018 at 02:16 PM.

  11. #11
    Very Active Member
    Join Date
    Dec 2014
    Posts
    294

    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    600 Swim
    100 Kick
    8x25 V-Sprint :30 (4 FR, 4 STR) [FR #4 :13, BK #8 :18]
    100 Kick

    300 3:45
    2x150 1:50
    3x100 1:15 [1:13]
    :50 Rest
    4x75 :55 [:50, :53, :56, :56]
    :40 Rest
    6x50 :40 [:37-:8]
    12x25 :20 [:19]
    :30 Rest
    300 [3:36]

    200 K 4:00 [3:56]
    2x100 K 2:00 [1:56]
    4x50 K :60 [:56]

    8x25 :45 (4 STR, 4 FR) [FL :14, :14, :14, :14; FR :13, :12, :13, :12]

    100 Easy

    Total:
    4000y (Kick 800y)

    TUES
    300 Swim
    4x100 1:20 (75 FR, 25 BK)
    :40 rest
    6x (with fins, Odd round: STR, Even round: FR)
    ...25 UW K :30
    ...12.5 fast :35

    9x50 :60 @ 200 pace [:29, :29, :29, :29, :29, :29, :30, :29, :30]
    :60 rest
    6x50 2x(:55, :50, :60) [:29, :29, :30, :30, :30, :30]

    1000 IM, Easy with fins (no fins for BR) as:
    ...100 K
    ...50 Drill
    ...100 Swim

    100 Kick for time [1:31]
    50 Easy Kick
    100 Easy

    Total:
    3000y (Kick 700y)

    WED

    200 Swim
    50 FL K
    200 IM Drill
    50 BK K
    200 Swim
    50 BR K
    8x25 :30 (12.5 fast)
    50 FR K


    3x100 1:25, Pull, no paddles, Desc 1->3 [1:12, :09, :06]
    3x200 2:40, Pull, no paddles, Desc 1->3 [2:28, :24, :20]
    3x50 :45, Pull, no paddles, Desc 1->3
    2x100 1:20, Pull, paddles, Desc 1->2 [Red strokemakers for paddles]
    2x200 2:40, Pull, paddles, Desc 1->2
    Rest to the top
    100 2:00 Pull, paddles [:58]
    200 3:00 Pull, paddles, [2:04]
    50 Pull, paddles [:26]

    4x
    ...25 UW K :20
    ...50 K STR :60
    ...25 Fast STR :40 [BR :20, :20, :19, :19]

    50 FL for time [:28]
    100 Easy

    Total:
    3550y (Kick 500y)

    THUR
    1000 SKIPS

    4x50 :55 (#1: 1st 12.5 fast, #2: 2nd 12.5 fast, etc)
    3x50 :55 (#1: 1st 15y fast, #2: 2nd 15y fast, #3: last 15y fast)
    2x50 :55 (#1: 25 fast/25 easy, #2: 25 easy/fast)
    1x50 :55 Easy
    1x50 :55 Fast [:28]

    5x200 3:20 (50 Swim, 100 Kick, 50 Swim) [3:10]

    6x (Odd round IMO, Even round FR)
    ...25 Scull :45
    ...50 Drill :60
    ...25 Fast :30 [FL :14, FR :13, BK :16, FR :12, BR :20, FR :12]

    100 Easy

    total:
    3200y (Kick 700y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Drill/Build :55
    4x25 V-sprint

    1x25 UW K :35
    1x100 IM 1:40
    2x25 UW K :35
    2x100 FL 1:40
    3x25 UW K :35
    3x100 BK 1:30
    4x25 UW K :35
    4x100 BR 1:40/:45
    5x25 UW K :35
    5x100 FR 1:20
    Rest :30
    25 CH for time

    100 Easy

    Total:
    3000y (Kick 500y) [Did not swim - at meet]
    Last edited by hurrgtsa; October 12th, 2018 at 09:59 AM.

  12. #12
    Very Active Member
    Join Date
    Dec 2014
    Posts
    294

    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    200 IM Drill
    12x25 :30 as 2 Swim, 2 Kick, 4 Swim, 4 Kick (Odd: Easy, Even Fast) [Fast on :13]

    4x
    ...4x75 IMO by round 1:15 [FL :58, :60, :60, :60; BK ?; BR ?; FR :55, :56, :51, :53]
    ...200 IM 3:00
    ...100 IM 1:30

    400 Kick as 2x(50 Superman, 100 on side, 50 BK)

    100 IM for time [1:09]
    100 Easy

    Total:
    4000y (Kick 550y)

    TUES
    6x100 (Odd: 1:20, Even: 1:30)
    200 Kick
    4x50 IMO Drill/Build :55

    20x25 @ 100 Pace :30 [all :13 except #3, #13, and #20 on :14]

    500 Easy (75 BK, 50 BR)

    12x25 IMO :30 [FL :14, :14, :14; BK :17, :17, :17; BR :19, :19, :19; FR :13, :13, :13]

    500 Kick with fins (37.5 easy, 25 fast)

    50 K fast :60 [:39]
    2x25 :30 [:12, :12]

    100 Easy

    Total:
    3100y (Kick 750y)

    WED
    300 Swim
    300 IM KDS
    4x100 with fins (25 UW, 50 Drill, 25 Build) :15 rest

    2x
    ...100 2:00 [:59, :59]
    ...2x50 2:00 [:27, :27; :28, :27]
    4x25 :30 [:13, :13, :14, :13]

    5x100 Kick 2:00

    2x
    ...2x100 BK 1:30
    ...1x100 BK 1:25
    ...1x100 BK 1:30
    ...1x100 BK 1:20

    300 Pull [Blue strokemakers + DragSox]

    25 Easy
    25 Fast Kick [:18]

    100 Easy

    Total:
    3450y (Kick 725y)
    Last edited by hurrgtsa; October 17th, 2018 at 02:15 PM.

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