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

  1. #41
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - LCM
    500 Swim
    10x50 :15 rest (Odd: Drill, Even: 25 scull, 25 Build)

    3x100 IM 1:40 [:30, :32, :34]
    500 7:40 (75 FR, 25 1-arm FL) [6:40]
    3x100 IM 1:40 [:35ish]
    500 7:40 (75 FR, 25 BK) [6:40]
    3x100 IM 1:40 [:35ish]
    500 7:40 (75 FR, 25 BR)

    8x50 :60 [:34, :35, :36->]

    100 Easy
    50 Fly fast [:35]
    50 Easy

    Total:
    4000m (Kick 0m)

    TUES - SCY

    400 FRIM
    100 Kick
    4x50 Build :55
    12x25 V-sprint :30 (4 Swim, 4 Kick, 4 Swim) [#4 on :13, #12 on :14]

    10x50 :60 [:28, :29->]

    300 FR Kick 6:00
    4x50 FR Kick 1:30 [:45]
    300 IM Kick 6:00
    4x50 IMO Kick 1:30 [:50, :47, :47, :43]

    16x25 IMO :30 with fins [FL :14, :14, :13, :13; BK :17-8; BR :18; FR :14, :13, :12, ?]

    500 pull easy [Finis agility paddles]
    100 easy

    Total:
    3500y (Kick 1200y)

    WED - LCM
    400 Swim
    12x50 :10 rest as 3x(50 Kick, 50 STR Drill, 50 Drill, 50 Swim)

    200 IM Drill, :30 Rest
    400 IM, Build each 100 [didn't build, 6:40]

    10x200 Pull 2:55 [blue strokemakers, :38, :37, :38, :37, :37, ?, :39, :39, :37, :35]

    100 Easy
    50 STR for time [FL :34]
    100 Easy

    Total:
    3850m (Kick 150m)

    THUR - SCY
    300 FRIM
    4x75 1:05, 1:00, :55, 1:10
    4x50 Kick :60
    8x25 :10 rest (odd: scull, even: 12.5 fast)

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

    2x with fins
    ...300 Kick 5:00 (75 FL, 75 FR)
    ...4x50 Kick 1:15 (Round #1: FR, Round #2: STR) [FR :34; FL :37, :35, :34, :35]

    8x25 :30 (Odd: STR, Even: FR) [FL :14, :14, :15, :15; FR :13, :14 :14, :13]
    100 Easy

    Total:
    3500y (Kick 1200y)

    FRI - LCM
    1000 SKIPS

    900 Kick with fins 16:00 [15:07]
    900 Swim 14:30 [13:17]
    900 Pull [12:17 ?]

    50 Easy
    2x
    ...50 Fast, fins + paddles 1:00 [blue strokemaker + Finis Ultimate Drag :29, :29]
    ...50 Easy 1:30
    50 Easy

    Total:
    4000m (Kick 1100m)
    Last edited by hurrgtsa; April 29th, 2019 at 02:00 PM.

  2. #42
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - SCY
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    400 5:00
    300 3:45
    200 2:30
    100 1:15
    4x75 Kick 1:45 (Easy)
    100 Pull 1:15 [pull with Finis Agility paddles]
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00

    50 Easy
    2x50 STR fast 1:00 [FL :31, :32]
    100 Easy

    Total:
    3550y (Kick 500y)

    TUES - SCY
    500 Swim
    10x50 :55 (25 Drill, 25 Build; 2 FL, 2 BK, 2 BR, 4 FR)

    200 2:45
    225 2:45
    100 1:30
    125 1:30 [:27]
    100 1:30
    125 1:30 [:28]
    200 2:45
    225 2:45 [:44]

    5x100 Kick with fins 1:40 (Odd: FR, Even: FL on back)

    3x (with fins; IMO by round (FL K with BR))
    ...1x75 Kick 1:15
    ...3x75, Desc 1:15 [FL :58, :56, :50; BK :59, :56, :51; BR 1:05, ?, ?]

    100 Easy

    Total:
    3800y (Kick 625y)

    WED - LCM
    400 FRIM
    200 IM Kick
    8x50 :15 rest IMO 2x(25 scull/25 Drill, 25 Drill, 25 fast/easy)

    100 1:30
    100 1:30
    200 3:00
    100 1:30
    200 3:00
    300 4:30
    100 1:30
    200 3:00
    300 4:30
    400 6:00

    10x100 Kick with fins 1:45 (5 FR, 5 FL) as... 2x
    #1: Board
    #2: On back
    #3: Superman
    #4: Left side
    #5: Right side

    4x50 with fins (Odd: fast, Even: easy) on rest (go whenever ready) [FR :28, FL :30]
    100 Easy

    Total:
    4300m (Kick 1200m)

    THUR - SCY
    300 Swim
    300 IM KDS
    300 Pull
    100 Kick

    20x25 :30 with fins [and Finis Ultimate Drag suit; :13, :14, :14, :13, :14->, :13, :14, :14]

    100 1:30 BC 3/4/3/5
    2x50 Drill :55
    100 1:30 BC 3/4/3/5
    2x50 Drill :55
    100 1:30 BC 3/4/3/5

    400 Pull 5:15 (Get split at 300) [Blue strokemakers; 300 at 3:29, 4:40]
    100 Back easy 1:45
    300 Pull 4:00 (Faster than prior 300 split; get split at 200) [200 at 2:19, 3:27]
    100 Back easy 1:45
    200 Pull 2:45 (Faster than prior 200 split; get split at 100) [100 at 1:06, 2:17]
    100 Back easy 1:45
    100 Pull (Faster than prior 100 split) [:60]

    100 Easy

    Total:
    3400y (Kick 200y)

    FRI - LCM
    60 minute swim as (200 FR, 100 BK, 200 FR, 100 BR, 200 FR, 200 IM) [3600m]

    6x50 1:30-2:00 (Odd: Fast, Even: Easy) [FL :34, :35, :34]
    100 Easy

    Total:
    ????m + 400m (Kick 0m) [4000m (Kick 0m)]
    Last edited by hurrgtsa; May 6th, 2019 at 02:11 PM.

  3. #43
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - SCY
    1000 SKIDS

    6x100 1:15 [:11, :13, :12, :12, :13, :13]
    Rest :30
    6x50 Kick with fins :50 (3 FL, 3 BK) [:40]
    Rest :30
    3x200 IM 3:00 [2:45, :46, :47]
    6x50 Kick :60 (3 BR, 3 FR)
    2x300 3:45 [3:40, 3:43?]

    6x50 1:00 (1 easy, 2 fast) [:27, :29; :28, :29]
    100 Easy

    Total:
    3800y (Kick 800y)

    TUES - LCM
    500 Swim
    10x50 (Odd: Drill :10 rest, Even: Build :15 rest)

    2x (Round #1: Swim, Round #2: Pull) [pull with blue strokemaker]
    ...200 3:00
    ...3x100 1:35, 1:30, 1:25
    ...200 3:00
    ...6x50 2x(:60, :55, :50)

    200 IM, good effort [3:07]
    100 Easy

    Total:
    3300m (Kick 0m)

    WED - SCY
    4x125 1:45 (50 FR, 25 BK, 50 FR)
    100 Kick
    12x25 V-sprint :30 (4 FR, 4 STR, 4 FR) [#4 & #12 FR on :13]

    3x100 2:00 [:59, :00, :01]

    With fins... Descending effort by each...
    400 Kick 6:00 [5:46]
    300 Kick 4:30 [4:08]
    200 Kick 3:00 [2:40]
    100 Kick 1:30 [1:15?]

    4x
    ...100 IM 1:40 Easy
    ...75 IM 1:20 Easy
    ...50 STR IMO :45
    ...25 STR IMO :25

    4x25 1:00 [:12]
    100 Easy

    Total:
    3500y (Kick 1100y)

    THURS - LCM
    400 Swim
    300 IM KDS
    4x50 Drill
    2x50 Build

    Pull... [blue strokemakers]
    500 7:30 [6:45]
    10x50 :45 [all 50's on :36-:39]
    400 6:00
    8x50 :45
    300 4:30
    6x50 :45
    200 3:00
    4x50 :45
    100 1:30
    2x50 :45

    50 FL fast [:37]
    100 Easy

    Total:
    4150m (Kick 100m)

    FRI - SCY
    300 Swim
    300 Pull
    300 Kick
    4x25 :30 IMO (12.5 fast)

    4x
    ...5x100 BK (Odd: 1:25, Even: 1:30) [Odds 1:24-:25; Evens 1:25-:28]
    ...Round #1: 100 Pull 1:20 [blue strokemakers on pull]
    ...Round #2: 150 Pull 2:00
    ...Round #3: 200 Pull 2:40
    ...Round #4: 250 Pull 3:20

    8x25 2x(:45, :40, :35, :30) [with Finis Ultimate Drag suit :15, :14, :15, :15, :16, :15, :15, :16]
    100 Easy

    Total:
    4000y (Kick 300y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; May 10th, 2019 at 02:12 PM.

  4. #44
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - SCY
    4x75 1:00, 1:05, :55, 1:00
    100 Scull/Drill/Scull/Drill
    3x
    ...100 1:20
    ...2x50 :50 (Fast breakout each wall)

    Set adapted from https://www.yourswimlog.com/set-of-t...nce-freestyle/
    3x150 2:30 [?, :50, :48]
    1x200 2:30 [2:24]
    2x150 2:30 [1:52, :50]
    1x200 2:30 [2:23]
    1x150 2:30
    1x200 2:30 [2:23]
    Rest :60
    3x75 1:10
    1x100 1:10 [:08]
    2x75 1:10
    1x100 1:10 [:08]
    1x75 1:10
    1x100 1:10 [:08]
    Rest :60
    3x25 :35
    1x50 :35 [:31]
    2x25 :35
    1x50 :35 [:30]
    1x25 :35
    1x50 :35 [:30]

    300 Pull [3:20?; blue strokemakers]
    100 Easy

    Total:
    3950y (Kick 0y)

    TUES - SCY
    4x (continuous)
    ...100 Swim
    ...75 Drill
    ...50 Kick
    ...25 Scull

    4x225 IM 3:20 (#1: 75 FL, #2: 75 BK; etc)
    Rest :20, Put on fins...
    4x125 IM 1:45 (#1: 25 UW K, 100 IM, #2: 25 FL, 25 UW K, 75 BK/BR/FR; etc)
    Rest to bottom
    12x25 FL :30 (Odd: UW K, Even: BC every 3rd)
    300 BK 4:30 [4:00]
    Rest :30
    10x100 1:15

    Fins off...
    50 for time [:26]
    100 Easy

    Total:
    4050y (Kick 450y)

    WED - LCM

    3x
    ...200 Swim
    ...50 Kick
    5x50 :15-:20 rest (Odd: Drill, Even: 25 FL/STR build)

    10x50 1:05 @ 200 pace [:34, :34, :34, :33, :34, :34, :33, :33, :33, :34]
    400 Kick 10:10 (25 easy, 25 moderate) [9:20]
    4x50 1:05 @ 200 pace [:32, :32, :32, :33]

    10x150 Pull 2:20 [blue strokemakers with with Finis Ultimate Drag suit; most on 2:08-:2:10]
    100 Easy

    Total:
    3700m (Kick 550m)

    THUR - LCM
    400 FRIM as 4x100 FRIM
    4x100 BK 1:45
    4x50 (25 Drill, 25 Kick)

    4x300 5:20 (100 Swim, 100 Kick, 100 Swim)

    600 with fins as (50 FL K on back; 50 STR swim where STR is 2xFL/BK/BR)

    6x50 1:30 fast [:30, :31, :31, :31, :32, :31]
    100 Easy

    Total:
    3200m (Kick 800m)

    FRI - SCY
    400 Swim
    300 IM KDS
    200 Pull
    4x25 :30 IMO Build

    16x25 :30 STR with fins [:13, :14, :14, :14, :14, :14, :14, :14, :15, :14, :15, :15, :15, :15, :15, :15]
    400 BC 3/4/3/5 by 50 [I stopped after 25 for :15 seconds and didn't really do the BC part]

    3x
    ...4x50 Kick :60 [FR; BK; IM]
    ...Rest :30
    ...100 1:30, Desc 1->3 [1:05, :03, :59]

    1000 Pull [blue strokemakers; 11:36]

    100 Easy
    50 for time with fins + paddles [:22]
    150 Easy

    Total:
    4000y (Kick 700y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; May 17th, 2019 at 02:17 PM.

  5. #45
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - SCY
    500 Swim
    100 IM Drill
    8x50 :15 rest 2x(Drill, Kick, Drill, Build)

    2x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:15
    ...1x100 1:30
    ...1x100 1:10
    3x
    ...1x100 1:20
    ...1x100 1:15

    12x50 Kick with fins :45 3x(UW, BK, Side, BK)
    300 Easy with fins (25 BK, 25 BK K)
    Rest :30-:60 to top or bottom
    4x25 :45 [with Finis Ultimate Drag suit; :13, :13, :14, :14]
    100 Easy

    Total:
    4100y (Kick 850y)

    TUES - LCM
    400 Swim
    300 IM KDS
    200 IM
    100 Kick

    12x50 :50 [:40-1]
    200 Easy 5:00
    32x50 :45 [:42-:43]
    200 Easy

    4x50 1:30 with chute, fins, & paddles [:37, :37, :38, :37; red strokemakers]
    100 kick with added mesh/drag on feet

    2x50 with fins + paddles 1:30 [:26, :27; red strokemakers]
    100 Easy

    Total:
    4100m (Kick 300m)

    WED - SCY
    400 Swim
    300 IM KDS
    8x25 V-sprint :30
    100 Kick

    2x
    ...3x25 :30, Minimal stroke count
    ...1x50 :45, Maintain stroke count

    10x100 1:30 Best average [1:06, :05, :06, :06, :07, :07, :07, :07, :06, :05]

    I compared the 10x100 to the same set from almost exactly a year ago at http://forums.usms.org/showthread.ph...l=1#post327181 ... Definitely slower today but the 32x50 LCM set yesterday was rough for me and last year I did this set on Monday so I was fresh... Or I'm just that much slower year over year...

    2x
    ...3x25 :30, Minimal stroke count
    ...1x50 :45, Maintain stroke count

    8x25 1:00 against bungee/stretch cord [:16, :17->]
    100 Easy

    Total:
    2800y (Kick 200y)

    THU - LCM
    1000 SKIPS

    All kick as 50 easy, 50 hard...
    200 Kick 5:00 [~4:38]
    2x50 Kick 1:15
    200 Kick 5:00
    2x100 Swim 1:30
    200 Kick 5:00
    2x50 Kick 1:15
    200 Kick 5:00

    8x50 1:00 [with fins + added mesh/drag on feet (small); odds on :34, :36, :37, :36 (evens comparable - clocks were not in sync)]
    400 Easy

    Total:
    3000m (Kick 1200m)

    FRI - LCM
    400 swim
    300 im kds with fins
    200 drill
    100 kick with fins

    5x200 3:00 [2:50, :52, :52, :52, :52]

    3x
    ...2x150 pull 2:15 (odd easy even fast) [odds 1:35, :36, :35]
    ...2x50 pull :45 (odd easy even fast) [last on :32]

    100 easy

    Total:
    3300m (Kick 200m)
    Last edited by hurrgtsa; May 24th, 2019 at 09:17 AM.

  6. #46
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    Off - Memorial Day

    ["Murph"]

    TUES - LCM
    300 Swim
    300 Pull
    300 Kick
    4x25 (15y fast) :15 rest, IMO

    6x300 5:15 as (100 Swim, 100 Kick, 100 Swim) where Kick is 2x(100 FL, BK, BR)

    9x100 1:45 as 3x
    ...100 IM
    ...100 RIM
    ...25 FR/25 STR/25 FR/25 STR where STR is FL, BK, BR by round

    200 Kick for time [4:13 (2:03 at the 100)]
    100 Easy

    Total:
    4000m (Kick 1100m)

    WED - LCM
    4x125 2:00 (100 FR, 25 BK; tread water when in middle)
    200 IM Kick
    300 IM as (25 scull, 25 drill, 25 swim)

    400 kick with fins (50 FL on back; 25 BK)

    8x50 1:05 @ 200 pace [:33-:34]

    8x50 Kick 1:05 [Fins + added drag/mesh on feet (small size)]

    8x50 1:40, faster than 200 pace [:31, then :32-:33 ?]

    400 easy pull BC 3/4 by 40

    100 Kick for time [1:49]
    100 Easy

    Total:
    3200m (Kick 1100m)

    THUR - LCM

    200 Swim
    200 Pull
    200 IM
    200 Kick [with fins + added drag/mesh on feet (small)]
    200 Swim

    All on :30 rest... All easy, just get through it...
    400 IM
    300 IM
    200 IM
    100 IM

    3x [Round #1: Finis Ultimate drag suit and fins + added drag/mesh on feet; Round #2: Finis Ultimate drag suite; #3: no equipment/drag]
    ...100 Fast 2:00 [1:20, :18, :11]
    ...100 Easy 3:00
    ...50 Fast 1:00 [:35, :34, :30]
    ...50 Easy 2:00

    800 Pull [red strokemakers; 10:40]
    100 Easy

    8x25 with fins, 5 UW fly kick (then turn around and swim back to wall)

    Total:
    4000m (Kick 200m)

    FRI - SCY
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    3x200 2:45, Desc 1->3 [2:30, 2:28, 2:22]
    Rest :30
    6x50 drill with fins :60 (Odd: Right/Left; Even: catchup)
    3x200 3:00, Desc 1->3 [2:28, ?, 2:18]
    6x50 Kick with fins :60
    3x200 Pull 2:40, Desc 1->3 [blue strokemakers; 2:13, :08, :06]

    2x25 :60 [:12, :11]
    Rest 2-3:00
    2x25 :60 [:11, :12]

    100 Easy

    Total:
    3600y (Kick 500y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; May 31st, 2019 at 02:01 PM.

  7. #47
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    Dec 2014
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - LCM
    600 Swim
    200 Kick with fins
    4x50 Drill

    10x100 1:25 [:20, :22, :23, :23, :23, :23, :24, :24, :25, :24]

    20x50 (with fins + added drag/mesh on feet (small))
    ...Odd: 25 FL K on back/25 FL swim :60
    ...Even: 25 BK K/25 BK swim 1:15

    50 FL for time [:33]
    100 Easy

    Total:
    3150m (Kick 700m)

    TUES - LCM
    300 Swim
    200 Kick
    4x100 1:30, 1:25, 1:35, 1:20
    4x25 V-sprint :30

    10x
    ...Vertical kick :45 (odd: FL, even: FR)
    ...Rest :15

    4x
    ...4x50 1:30
    ...100 Easy 3:00
    Round #1: Chute + Finis Ultimate Drag suit + Fins + mesh/drag on feet (medium) + paddles [:44, :48, :48, :48]
    Round #2: Finis Ultimate Drag suit + Fins + mesh/drag on feet (medium) + paddles [:36, :37, :36, :37]
    Round #3: Fins + mesh/drag on feet (medium) + paddles [:34, :34, :34, :35]
    Round #4: Fins + paddles [:26, :26, :27, :27]

    15:00 continuous (as many rounds as possible) [5 rounds]
    ...50 Swim
    ...10 push ups
    ...10 jumping lunges (5 each leg)
    ...50 Swim
    ...10 press out
    ...40 flutter kick

    400 pull, no paddles

    Total:
    3500m (Kick 600m) [counting vert. kick as 400m]

    WED - SCY
    4x
    ...125 1:40, 1:30, 1:45, 1:40
    ...75 :60, 1:10, :55, :60
    200 Kick with fins (25 easy, 25 hard)

    12x25 FL :30 [:15, :15, :15, :16->]
    250 Swim 5:00
    20x25 FR :30 [:13, :14->]
    200 Kick with fins 4:00
    12x25 IM :30 [FL ?, ?, ?; BK :18, :18, :17; BR :19, :19, :19; FR :14->]

    350 Easy

    Total:
    2800y (Kick 400y)

    THU - LCM
    1000 SKIPS (Kick and IM with fins)

    4x350 Easy on :30 rest as (125 IM, 100 STR K, 125 as 50 FR/25 STR/25 FR/25 STR); STR is IMO

    8x
    ...Vertical kick :45 (Odd: FL, Even: FR)
    ...Rest :15

    4x25 *against* bungee/stretch cord 1:30 (Extra :30 after #3) [~ :17, :19, :19, :18]
    200 Easy

    Total:
    3000m (Kick 900m) [counting vertical kick as 300m]

    FRI - SCY
    [Off - at meet]

    All on :30 rest
    300 Swim
    200 Kick
    100 Drill
    400 IM
    300 FL K
    200 BK
    100 FR K
    500 (50 Easy, 25 Hard)
    400 IM
    300 BR K
    200 Scull
    :60 rest
    100 BK for time

    Total:
    3100y (Kick 900y) [0y]
    Last edited by hurrgtsa; June 10th, 2019 at 02:25 PM.

  8. #48
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    Dec 2014
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - LCM
    300 Swim
    300 Kick
    300 IM Drill/Swim/Drill
    4x25 V-sprint :30

    2x400 6:00 [5:42, :52]
    6x100 1:40 [1:24-5]
    6x200 3:00 [most 2:56-57 +/-]

    4x50 1:30 [with fins + added mesh/drag on feet (small); :36, :37, :36, :37]
    50 Easy
    50 fast [:32]
    100 Easy

    Total:
    4000m (Kick 300m)

    TUES
    Off

    WED - LCM
    400 Swim
    300 Kick with fins
    200 Pull with paddles [agility]
    4x25 V-sprint :30

    All 50's max effort [Last 6 with Finis Ultimate Drag suit]
    1x50 1:00 [:30]
    100 BK Easy 2:30
    2x50 1:15 [:30, :31]
    100 BK Easy 2:30
    3x50 1:20 [:30, :30, :31]
    100 BK Easy 2:30
    4x50 1:30 [:31, :31, :30, :31/2]
    100 BK Easy 2:30
    3x50 1:20 [:35, :36, :37]
    100 BK Easy 2:30
    2x50 1:15 [:35, :37]
    100 BK Easy 2:30
    1x50 1:00 [:36]

    400 Easy pull with paddles [blue strokemaker ~5:20]
    400 with fins as 50 Kick, 50 5-strokes-and-glide

    2x
    ...50 Easy (on rest)
    ...50 Fast FL [:33, :34/5?]

    100 Easy

    Total:
    3500m (Kick 700m)

    THU - LCM
    500 Swim
    8x50 with fins :15 rest, 4x(25 UW K, 25 IMO Drill), 4x(25 FL K on back, 25 IMO Drill)
    4x25 V-sprint STR :30

    400 IM 7:00 (FL as 2x(25 1-arm, 25 swim))
    4x50 K 1:10
    2x200 FRIM 3:30
    6x50 K 1:05
    4x100 IM 1:45 [1:32, :33, :33, :35]
    8x50 K 1:15 [:60-1]

    200 Scull
    100 Kick for time [1:49]
    100 Easy

    Total:
    3500m (Kick 1200m)

    FRI - LCM
    400 Swim
    200 Kick
    8x50 IMO :15 rest (Odd: Drill, Even: 12.5 fast, 12.5 easy, 25 build)

    3x100 1:20 [1:16, :19, :20]
    100 Easy Kick 3:30
    2x100 1:20 [:17, :20]
    150 Easy 3:30
    1x100 1:20 [:16]
    150 Easy 3:30
    2x100 1:20 [:18, :21]
    100 Easy Kick 3:30
    3x100 1:20 [1:17, :20, :21]

    3x (with Finis Ultimate Drag suit + fins + added drag/mesh on feet (medium))
    ...2x25 :30 fast
    ...50 kick :60

    400 Pull [blue strokemaker + Finis Ultimate Drag suit]
    100 Easy

    Total:
    3500m (Kick 550m)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; June 14th, 2019 at 02:18 PM.

  9. #49
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    Dec 2014
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    349

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

    MON - LCM
    3x (3rd round with fins)
    ...200 Swim
    ...100 Kick
    4x25 V-sprint :30

    4x50 STR 2:00 [FL :33, :33, :33, :34]

    8x150 2:15 (Odd: Easy, Even: Not as easy) [most odd on 2:00 and even on 1:55]

    8x50 Kick 1:15 with added drag/mesh on feet (medium) as FR, BK, BK, FR, FR, BK, BK, FR

    50 Kick for time [:44]
    50 Easy
    50 FL fast [:34]
    100 Easy

    Total:
    3050m (Kick 750m)

    TUES - LCM
    600 Swim
    8x50 Kick 1:15 RIMO

    6x100 FL :15 rest as 2x(3-3-3, 3-3-4, 3-3-5) (3-3-3: 3 right arm, 3 left arm, 3 full strokes)
    200 FL K on back :30 rest
    6x100 FL :15 rest as 2x(3-3-3, 3-3-4, 3-3-5)
    200 FL K on back with fins :15 rest
    3x100 FL with fins :15 rest as 1x(3-3-3, 3-3-4, 3-3-5)

    4x on 1:15 (with parachute, fins, + paddles) [blue strokemaker]
    ...25 fast
    ...25 kick easy back to wall
    Rest :30-:60
    50 with parachute, fins, + paddles [:35?]
    Easy 50

    50 fast with fins + paddles [:25]
    100 easy

    Total:
    3150m (Kick 900m)

    WED - LCM
    500 Swim
    200 Kick
    12x25 V-sprint :30

    2x
    ...200 3:00
    ...200 2:50
    ...100 1:30
    ...100 1:25

    100 fast [1:09]

    4x100 2:00 as 75 kick + 25 swim (with fins + added mesh/drag on feet (small))

    100 fast [1:07]

    200 kick with fins + added mesh/drag on feet (small)

    4x25 1:00 against bungee/stretch cord [last 3 I didnt make full 25m and gave up at :21-:23 seconds]

    4x25 1:30 against bungee/stretch cord

    100 easy

    Total:
    3300m (Kick 700m)

    THU - LCM
    6x100 2x(1:30, 1:35, 1:45)
    2x150 Kick (50 FL, BK, BR)
    100 IM Drill

    100 IM 1:45
    200 IM 3:30
    100 IM 1:45
    200 IM 3:30
    100 IM 1:45
    200 IM 3:30
    100 IM 1:45

    10x50 1:30 as 25 swim, :30 vertical kick, 25 swim

    4x50 STR on 2:30-3:00 [FL: #1-3 with Finis Ultimate Drag suit :38, :38, :39; #4 :34]

    4x12.5 sprint with bungee/stretch cord assistance

    100 easy

    Total:
    3100m (Kick 550m) [Vertical kick counted as 250m]

    FRI - LCM
    400 Swim
    300 IM KDS
    8x25 V-sprint
    100 Kick

    Practice derived from https://www.yourswimlog.com/josh-schneider-sprint-set/ . The main difference is that none of the below is from a dive

    6x
    ...2x50 :60 [:31, :32; :31, :32; :31, :33; :31, :32; :31, :32; :31, :32]
    ...100 Easy 3:00

    200 Easy

    3x50 3:00 [:29, :29, :31]
    50 Easy

    500 Easy as 100 swim, kick swim, kick swim

    Total:
    3100m (Kick 400m)


    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; June 21st, 2019 at 02:45 PM.

  10. #50
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - LCM
    Compare to MON of http://forums.usms.org/showthread.ph...l=1#post327615

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

    4x100 1:20 [:17, :21, :24, :24]
    100 Easy 3:00
    3x100 1:20 [:17, :21, :24]
    100 Easy 2:30
    2x100 1:20 [:18, :22]
    50 Easy 2:00
    1x100 1:20 [:17]
    50 Easy

    300 Pull BC 3/4/5 by 50

    4x (IMO, all on :10 rest)
    ...25 Scull/25 Kick
    ...25 Kick/25 Drill
    ...25 Drill/25 Build

    100 Fast with fins + paddles [blue strokemaker; :54]
    100 Easy

    Total:
    3400m (Kick 500m)

    TUES - LCM
    Compare to TUES of http://forums.usms.org/showthread.ph...l=1#post327615

    500 Swim
    4x50 IM drill, :10 rest
    6x50 with fins, :10 rest (Odd: 25 UW K, 25 CH Drill; Even: 25 BK K, 25 CH Drill)

    3x300, Desc 1->3 5:00 [4:19, 4:10, 4:03]
    300 Kick with fins 6:00 [4:55]
    3x200, Desc 1->3 3:20 [2:49, 2:45, 2:40]
    300 Kick with fins 6:00 [4:55]
    3x100, Desc 1->3 1:40 [1:21, 1:19, 1:15]
    300 Kick with fins 6:00

    4x50 :60 [with Finis Ultimate Drag suit :35, :37, :38, :39]
    100 Easy

    Total:
    4000m (Kick 1050m)

    WED - LCM
    1000 as 4x(200 Swim, 50 Kick)

    3x100 1:45, Desc 1->3 [:19, :16, :15]
    100 Easy 2:15
    3x100 1:45, Desc 1->3 [:21, :19, :14]
    3x100 1:45 with fins, Desc 1->3 [:22, ?, :08]
    100 Easy 2:00
    3x100 1:45, Desc 1->3 [?, ?, :15]
    3x100 1:45 with fins, Desc 1->3 [:20, ?, :08]
    3x100 1:45 with fins + paddles, Desc 1->3 [?, ?, :58]

    8x50 1:15 with fins + added drag/mesh on feet (medium)

    400 kick with fins (50 FL, 50 BK)

    50 FL for time [:32]
    150 easy

    Total:
    4000m (Kick 1000m)

    THU
    OFF

    FRI - SCY
    400 Swim
    300 IM KDS
    200 Kick
    4x25 V-sprint

    Derivation of the "Other Auburn Sprint Set"...
    6x25 :60 [:12, :12, :13, :12, :12, :12]
    50 Easy :60
    6x25 :55 [:12]
    50 Easy :60
    6x25 :50 [:12]
    50 Easy :60
    6x25 :45 [:12 except one of them on :13]
    50 Easy :60
    6x25 :40 [:12, :12, :12, :12, :13, :13]
    50 Easy :60
    6x25 :35 [:13, :12, :13->]
    50 Easy :60
    6x25 :30 [:13]
    50 Easy :60
    6x25 :25 [:13, :14->]

    100 Easy

    Total:
    2650y (Kick 300y)


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    https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; June 28th, 2019 at 02:11 PM.

  11. #51
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON - LCM
    1000 SKIPS

    2x50 FL :55
    1x100 IM 1:45
    2x50 BK :55
    2x100 IM 1:45
    2x50 BR :60
    3x100 IM 1:45
    2x50 FR :60
    4x100 IM 1:45

    1x50 Kick 1:15 [All 50's kick made on on :59-:61]
    100 Swim 1:30
    2x50 Kick 1:15
    100 Swim 1:30
    3x50 Kick 1:15
    100 Swim 1:30
    4x50 Kick 1:15
    100 Swim 1:30
    Extra :60 for equipment... Put on fins + added drag/mesh on feet (medium)
    3x50 Kick 1:15 [:60, :60, :65]
    100 Swim 1:30
    2x50 Kick 1:15 [1:05, 1:07?]
    100 Swim 1:30
    1x50 Kick 1:15

    6x25 *against* bungee/stretch cord 1:15 [:18, then all on :20 +/-]

    100 Easy

    Total:
    3050m (Kick 1000m)

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

    16x25 :30 @ 100 pace [:12, then all on :13]

    50 Easy

    6x150 Pull 2:30 (Odd: Easy, Even: Fast) [red strokemakers; odd on 2:45-8, even on :60, :59, :60]

    Descending effort by each...
    400 Kick 8:00 [7:40]
    300 Kick 6:00 [5:30]
    200 Kick 4:00 [3:31]
    100 Kick 2:00 [1:30 ??? 1:40 ???]

    100 Easy

    50 FR fast [:25]

    6x25 *against* bungee/stretch cord 1:00 [:15, :15, :16, :15, :15, :16]

    50 FL fast [:28]
    100 Easy

    Total:
    3800y (Kick 1100y)

    WED - LCM
    8x100 2x(1:30, :35, :40, :45)
    200 Kick

    4x25 V-sprint :30

    100 with fins + paddles 2:00 [red strokemaker :54]
    100 easy 2:00
    100 with fins + paddles 2:00 [red strokemaker :57]
    100 easy 2:00
    100 easy kick 2:30
    100 easy 3:30
    100 with fins + paddles 2:00 [red strokemaker :56]

    400 kick

    3x (on 3:00)
    ...50 fast [#1 and #2 with Finis Ultimate Drag suit :32, :33, :30]
    ...50 easy

    400 swim [6:05]

    50 FL [:33]

    200 swim

    Total:
    3150m (Kick 700m)

    THU - SCY
    500 Swim
    100 Kick

    10x100 as 3x(2x1:20, 1x1:15) + 1x1:15

    4x
    ...25 with parachutes, fins, paddles [red strokemaker; :13, :13, :14, :13]
    ...50 easy
    ... Rest :60-:90

    25 with fins and paddles [:10]
    175 easy

    Total:
    2100y (Kick 100y)

    FRI - SCY
    [Did not practice - @ LCM meet]

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

    10x50 :60 (200 pace)

    20x75 1:20 as 5x
    ...1: FL
    ...2: BK
    ...3: BR
    ...4: FL/BK/BR

    9x100 Kick 2:00 as 3x
    ...Board
    ...Side
    ...Back

    100 Easy

    Total:
    4000y (Kick 900y) [0y]

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; July 5th, 2019 at 02:00 PM.

  12. #52
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    Compare week to http://forums.usms.org/showthread.ph...l=1#post327916

    MON - LCM

    500 Swim
    500 IM with fins as 50 Drill/50 Swim/25 Kick

    10x50 Kick 1:15 [:02, :02, :57-:59]

    3x (Desc by round)
    ...200 3:00 [2:47, :45, :43]
    ...150 2:15 [2:10, :06 or :08?, :06 or :03?]
    ...100 1:30 [1:25, :21, :19]
    ...50 Easy 1:15

    5x100 Kick with fins + added mesh/drag on feet (medium) 2:30 (Odd: FR, Even: BK)

    4x25 1:00 against stretch cord [:16, :18, :21, :21]

    6x50 (#1-3 on 2:00, #4-6 on 3:00) [:29, :30->; odds breathed to right every 4, evens breathed to left every other]

    100 Easy

    Total:
    4000m (Kick 1100m)

    TUES - LCM
    (WED of last year)

    500 Swim
    200 Kick
    6x50 Drill/Swim :20 rest

    2x
    ...2x100 1:30
    ...1x100 1:25
    ...1x100 1:30
    ...1x100 1:20 [:22, :22]

    4x
    ...2x50 :60 [:31, :34; :31, :33; :31, :34; :31, :33]
    ...100 Easy (#1-2 on 3:00, #3-4 on 4:00)

    4x25 against stretch cord (#1 on 1:00, #2->4 on 1:30) [FR :18, :21; FL :23, :21 (did not finish 25m on FL)]

    6x50 Kick with added drag/mesh on feet (med) 1:15
    Rest :60-:90
    100 Kick for time [1:46]
    600 Easy kick with fins
    100 Easy

    Total:
    4000m (Kick 1200m)

    WED - SCY
    (TUES of last year)

    2x
    ...200 Swim
    ...150 2x(Scull/Drill/Swim by 25)
    ...100 Kick
    ...2x25 :30 (12.5 fast)

    20x25 :30 [:12, :13, :13, :13, :14, :13->]

    5x100 Kick 2:00 with added mesh/drag on feet (med)

    600 Pull BC 3/4/3/5 by 50 [7:06]

    10x25 Kick :40 [:19, :19, :18, :18, :19, :19, :18, :18, :18, :18]

    100 Easy

    2x25 :60 with parachute + fins + paddles [:14]

    50 fast 2:00 [:25]
    25 fast fins + paddles [:10]

    125 easy

    Total:
    3200y (Kick 950y)

    THU - LCM

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

    4x25 against stretch cord :60 [:17, :19, :21, :20]

    With fins...
    6x50 Kick :60 (Odd: Fast/easy, Even: Easy/fast)
    4x50 Drill :60 IMO

    8x150 Pull 3:00 (Odd: Best average, Even: BC 3/4/5) [borrowed paddles; DNF #1 because paddle problem; 1:47, :45, :45]

    100 FL fast 3:00 [1:15]
    4x50 FL 2:00 [:35, :35, :36, :36]

    100 Easy
    4x50 with fins :60 (Odd: FL drill, Even: FL K on back)

    50 FL fast [:32]
    50 Easy
    400 Kick easy with fins
    100 Easy

    Total:
    4000m (Kick 900m)

    FRI - LCM
    500 Swim
    200 Kick
    12x25 V-sprint (#1: FR :30, #2: Kick :40, #3: BK :30)

    4x100 3:00 [1:05, :07, :08, :09]
    400 Easy 11:00
    4x50 2:00 [:29, :29, :30, :30]
    200 Easy 4:00
    4x50 (25 fast, 25 easy) 1:10
    100 Easy

    1000 with fins as 5x(100 swim, 100 kick) easy

    With Finis Ultimate Drag suit...
    4x50 (25 fast, 25 easy) 1:15
    4x50 Kick with fins (25 easy, 25 fast) :60

    100 easy kick with fins + added mesh/drag on feet (medium)

    50 fast [:28]
    50 easy
    50 kick fast [:45]
    150 Easy

    Total:
    4200m (Kick 1050m)



    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; July 12th, 2019 at 02:41 PM.

  13. #53
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    Dec 2014
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    THIS IS THE LAST HARD WEEK. Next week will be the end-of-season taper.

    Compare this week's practices to http://forums.usms.org/showthread.ph...l=1#post328058

    MON - LCM
    400 Swim
    300 IM KDS
    200 Kick
    4x25 V-sprint :30 (FL)

    8x25 :30 with fins (Odd: 8 fast UW K then easy, Even: 4 fast UW K then 4 fast strokes)

    10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) [:31, :31, :31, :31, :31, :31, :32, :31, :33, :33]

    2x with fins on :20 rest (Round #1: FR, Round #2: FL)
    ...50 Kick, 50 Swim
    ...25 Left arm, 25 Right arm, 50 Swim
    ...50 CH Drill, 50 Swim
    ...100 Kick
    ...100 Swim [FR 1:08, FL 1:09]

    Broken 100 (50, :10 rest, 50) 3:00 [1:04]
    50 Kick fast [:47]
    50 Kick easy

    4x25 *against* stretch cord :60 [:17, :19, :20, :20]

    500 Pull easy
    100 Easy

    Total:
    3600m (Kick 700m)

    TUES - SCY
    4x
    ...200 (#1: Swim, #2: IM Drill, #3: Swim, #4: IM)
    ...50 K IMO

    4x200 2:45, Desc 1->4 [2:28, 2:26, 2:22, 2:18]
    6x50 Kick :60
    Rest :60
    Broken 100 2:00 as 50, :10 rest, 25, :05, 25 [:54 (:26 at the 50)]
    500 8:00 (75 BK, 25 FR)
    8x50 :45 (easy arms, hard kick)

    Broken 100 2:00 as 50, :10 rest, 25, :05, 25 [:55 (:26 at the 50)]
    10x25 Kick :45 [#1-5 :19, #6 :20, #7-10 :19]

    Easy 100

    2x
    ...25 Fast :30 [:11, :12]
    ...50 Easy :60
    4x
    ...25 Fast STR :60 [FL :13, :13, :13, :12]
    ...25 Easy :60
    25 Fast [:11]
    75 Easy

    Total:
    4000y (Kick 750y)

    WED - LCM
    400 Swim
    200 IM Drill/Swim
    200 IM Swim (FL as Drill/swim)
    200 Kick

    12x25 :15 rest with fins (Odd: 8 fast UW K then easy, Even: 4 fast UW K then 4 fast strokes)

    8x150 with fins + paddles 3:00 as (Odd: 100 at goal pace + 50 Easy, Even: 50 at goal time + 100 Easy)
    [This did not go well... had nothing in my legs... took extra 1:00 rest after #4, extra 2:00 rest after #6 and extra 1:00 after #7]
    [100's on :56, :59, :58, :57; 50's on :26, :27, :26 :25]

    400 Swim
    400 Kick with fins

    8x25 1:00 (Odd: against stretch cord, Even: assisted with stretch cord) [Odd :17, :18->; Even :13]

    100 Easy

    Total:
    3600m (Kick 750m)

    THUR - SCY
    400 Swim
    300 IM KDS
    4x50 :60 [:30, :31, :31, :31]
    4x25 V-sprint :30

    3x (STR is IMO by round; all on :10-:15 rest; all easy)
    ...100 Drill (25 STR/25 FR)
    ...200 (25 STR K/25 FR)
    ...200 (25 STR/25 FR)

    3x100 + 50 easy 4:00 [Felt very run down on all of these]
    ...#1: FR [:57]
    ...#2: STR [FL 1:07]
    ...#3: Kick [1:35]

    8x25 1:00 (Odd: against stretch cord, Even: assisted by stretch cord) [Odds on :15, :15, :15, :14; Evens all :11]
    Rest 5:00
    2x25 1:00 (Odd: against stretch cord, Even: assisted by stretch cord) [:13, :11]

    2x25 1:00 with Finis Ultimate Drag suit [:13]
    4x25 1:00, #1-2 Finish with touch, #3-4 finish on feet [:12, :11, :12, :12]

    150 Easy

    Total:
    3350y (Kick 500y)

    FRI - LCM
    400 Swim
    100 Kick
    8x25 with fins :10 rest (Odd: 8 fast UW K then easy, Even: 4 fast UW K then 4 fast strokes then easy)
    4x25 V-sprint :30
    4x25 V-sprint :35 Kick
    100 FL kick with fins

    100 FL for time with fins [1:05]

    5x50 :50
    5x100 1:50
    3x50 :50

    50 for time from dive [:27?]
    50 easy

    300 easy pull with Finis Agility paddles
    300 easy kick with fins

    50 kick for time [:44]
    50 easy

    200 easy
    50 for time from dive [26.4... but I think the timer was being generous]
    150 easy

    Total:
    3200m (Kick 600m)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; July 19th, 2019 at 12:29 PM.

  14. #54
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    TAPER WEEK

    MON - LCM

    400 Swim
    300 IM KDS
    4x50 :60 [:36]
    100 Kick

    8x25 :50 (4 12.5 fast, 12.5 easy; 4 as 12.5 into wall, turn, 12.5 easy)

    Broken 100 (50, :30 rest, 50) [1:02 (:29 at the 50)]

    4x150 2:40 (#1: Pull, #2: swim, #3: with fins, #4: pull) BC 3/4/5

    3x100 Kick with fins :15 rest (75 easy, 25 hard)

    4x25 :30 (12.5 fast, 12.5 easy)

    50 FL for time [:31]
    150 Easy

    Total:
    2500m (Kick 500m)

    TUES - LCM
    600 Swim
    200 Kick
    8x25 (12.5 fast) :45

    Broken 100 STR (50, :10 rest, 50) [FL 1:06 (:31 at the 50)]

    12x50 :60 Desc 1->3, 4->6, etc [:40, :39, ?; :40, :38, :38; :40, :38, :36; :40 :38, :38]

    4x25 assisted by stretch cord on 1:30-:45 [:13]

    100 Easy
    100 Easy
    100 Easy

    Total:
    2100m (Kick 200m)

    WED - SCY
    400 Swim
    300 IM KDS
    4x50 1:15 [:32, :30, :30, :30]
    100 Kick

    4x25 :35 (12.5 fast)

    Broken 100 (50, :10 rest, 25, :05 rest, 25) [:52 (:25/6 at the 50)]

    100 Easy
    4x25 turns from middle of pool
    100 Easy
    Starts
    100 Easy

    4x25 1:15-:1:30 [FR :11, :11, FL :13, :13]

    125 Easy
    25 FL [:12]

    150 Easy

    Total:
    2000y (Kick 200y)

    THU - LCM
    400 Swim
    300 IM KDS
    4x50 :60 [:36, :38, :36, :36]
    100 Kick

    6x25 1:00 (12.5 fast)

    2x25 1:00 (12.5 fast)

    200 Kick
    200 Swim

    Total:
    1500m (Kick 400m)


    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; July 25th, 2019 at 02:18 PM.

  15. #55
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    Dec 2014
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    349

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

    The 2018-2019 season is over.

    Did you use these practices? If so, please send me a private message with feedback such as (but not limited to)...

    1) What did you change when you scaled or tailored the practices?

    2) What was missing that you'd like to see incorporated?

    3) What would you do differently next year/season?

    4) Did you use the practices as...
    A) a swimmer for your own workouts
    B) a swimmer for your workouts with a group of other people
    C) a coach for your swimmers
    D) some combination of A, B, and C

    5) If you used these practices with other swimmers, did they ever have any feedback throughout the season?

    6) In which event(s) did your performances improve?

    7) In which event(s) did your performances not improve?


    2019 LCM taper results (With difference from 2018 in parenthesis)

    50 Free: 25.11, PR (-0.10)
    100 Free: 55.78 (0.00)
    50 Fly: 28.11 (+0.07)
    100 Fly: 1:02.77 (+0.18)

    I missed all of my goals just barely. They were...

    50 Free: 24.99
    100 Free: 55.50
    50 Fly: 27.99
    100 Fly: 1:02.59

  16. #56
    Very Active Member
    Join Date
    Dec 2014
    Posts
    349

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


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