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

  1. #21
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    On Instagram at https://www.instagram.com/mmswammer/

    MON-WED

    Off

    THU

    1000 SKIDS

    200 2:40
    2x100 1:30
    200 2:40
    4x50 :45
    200 2:40
    8x25 :20
    200 2:40
    8x25 :20
    200 2:40
    4x50 :45
    200 2:40
    2x100 1:30
    200 2:40

    8x25 :30 (Odd: FR, Even: STR) [FR :12, :13, :14, :13; FL all :14]

    200 Easy

    Total:
    4000y (Kick 200y)

    FRI
    4x
    ...200 Swim (25 FR, 25 STR; STR is RIMO by round)
    ..50 K IMO

    300 4:00
    4x75 :60
    300 4:00
    6x50 :45
    300 4:00
    12x25 :20
    300 4:00
    800 Pull with paddles (100 Easy, 100 Effort) [blue strokemaker, no wrist straps]

    100 Easy

    Total:
    4000y (Kick 200y)
    Last edited by hurrgtsa; December 27th, 2018 at 12:01 PM.

  2. #22
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    300 Swim
    300 Kick
    300 4x(25 Scull/Drill/Swim)
    4x25 BC :30

    400 5:20
    2x200 IM 3:00
    400 5:20
    4x100 1:30
    400 5:20
    8x50 :45 (25 STR, 25 FR; STR is IMOx2)
    400 5:20
    16x25 :30 IMO [FL :15, BK :18, BR ?, FR :14]

    100 Easy

    Total:
    4300y (Kick 300y)

    TUES AM
    500 Swim
    10x50 Drill/Swim :55

    [All the 400 swims were on 5:30 or :29]
    400 IM 6:00
    400 IM (as 2x200 IM) 6:00
    400 IM Kick 8:00
    200 IM 3:00
    200 IM (as 2x100 IM) 3:00
    200 IM Kick 4:00
    400 IM 6:00
    400 IM (as 4x100 IM) 6:00
    400 IM Kick 8:00

    100 Easy

    Total:
    4100y (Kick 1000y)

    TUES PM
    Our Masters groups never has a second swim, I can't remember the last time I did a double, and I don't include my secondary workouts here (eg, drylands, weights, CrossFit). But I was at a new gym today and I wanted to try out their 4-lane backstroke flag-less pool with a short workout, so here's another practice...

    400 Swim
    300 IM KDS
    4x50 (Odd Swim on :45, Even Kick on :60)
    4x25 V-sprint :30

    16x25 FR :30 [:12, :12, then all :13]
    300 Easy
    12x25 FL :30 [:14, :14, then I think all :15, maybe one :16]
    100 Easy
    25 Fast [:25]
    75 Easy

    Total:
    2200y (Kick 100y)

    WED
    600 Swim
    200 Kick
    8x25 :30 2x(Drill, Fast/easy, UW K, Drill)

    20x100 1:20 [1:10-:11 (mostly :10) except :12 on #20]
    Rest 1:20
    10x100 1:20 [1:10-:11 (mostly :11) except :12 on #9]

    100 Easy

    Total:
    4100y (Kick 250y)

    THU
    6x100 2x(2 @ 1:20, 1 @ 1:30)
    200 Kick
    200 IM Drill/Swim

    1000 Kick with fins
    1000 Swim with fins (as 10x100 IM, on BR alternate FL and FR kick)
    1000 Pull with paddles [blue strokemaker]

    50 fast [:27]
    100 Easy

    Total:
    4150y (Kick 1200y)

    FRI
    1000 SKIPS

    20x50 :40 [:31, :33, :34 until #12 then :35]
    Rest 2:20
    10x100 1:20 [1:10 all?]
    Rest 2:20
    5x200 2:40 [2:25, :23, :22, :22, :19]

    100 Easy

    Total
    4100y (Kick 200y)
    Last edited by hurrgtsa; December 24th, 2018 at 09:29 AM.

  3. #23
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    300 Swim
    8x75 2x(1:10, 1:00, 1:05, :55)
    100 Kick

    4x200 2:30 [mid-high 20's; last on :29]
    Rest 2:00
    5x200 Pull 2:30 [blue strokemaker; :19-:21?]
    Rest 2:00
    4x100 1:15 [:13, :14, :14, :14]
    Rest 2:00
    5x200 Pull 2:30 [blue strokemaker]
    Rest 1:00
    6x100 Pull 1:30, Desc [blue strokemaker; 1:04, :02, :01, :00, :59, :58]

    100 Easy
    Fast 25 [:12]
    75 Easy

    Total:
    5000y (Kick 100y)

    TUES
    Off

    WED
    1000 SKIPS

    400 5:20 [4:59]
    300 4:00 [3:44]
    200 2:40 [2:29]
    100 1:20 [1:14]
    100 Pull 1:15
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00

    8x50 Kick 1:05 [DragSox + Fins]

    20x25 :30 (3 FR, 1 STR) [FR on :13, then mostly :14 with a couple :15; FL on :15-:16]

    100 Easy

    Total:
    4000y (Kick 600y)

    THUR
    4x100 1:20
    4x75 BK 1:10
    4x50 BR K 1:00
    4x25 FL Drill :30

    3x (STR is IMO)
    ...200 STR 3:00
    ...3x100 STR K 1:00
    ...Rest :30
    ...2x50 STR K Fast 1:15
    ...400 IM with fins 5:30 [5:11, 5:06, 5:10]

    8x25 :40 (4 FR, 4 STR) [FR :12-:13, FL :13-:14]
    100 Easy

    Total
    4300y (Kick 1400y)

    FRI
    400 Swim
    300 Kick
    6x50 Drill/Build with fins :50

    (Derived from the "Other" Auburn sprint set at https://www.yourswimlog.com/the-othe...swimmers-nuts/)
    6x25 :60 [:12]
    100 Easy 2:00
    6x25 :55 [:12]
    100 Easy 2:00
    6x25 :50 [:12, :12, :13, :12, :12, :12]
    100 Easy 2:00
    6x25 :45 [mostly :12, some :13]
    100 Easy 2:00
    6x25 :40 [mostly :12, some :13]
    100 Easy 2:00
    6x25 :35 [:12-:13]
    100 Easy 2:30
    6x25 :30 [:12, :13->]

    50 Easy
    1000 Kick with fins
    100 Easy

    Total:
    3800y (Kick 1300y)
    Last edited by hurrgtsa; December 28th, 2018 at 04:11 PM.

  4. #24
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

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

    10x50 :60 [:29, :30, :29->, :30, :30]

    4x100 1:40 (25 Swim, 50 Kick, 25 Swim)
    4x150 2:20 (50 Swim, 50 Kick, 50 Swim)
    4x200 3:20 (50 Swim, 100 Kick, 50 Swim)
    4x50 Kick 1:30 [:48, :44, :43, :42]

    10x100 Pull 1:15 [Blue strokemaker; :05, :05, :05, :05, :06, :06, :06, :06, :07, :07]

    100 Easy

    Total:
    4600y (Kick 1000y)

    TUES
    Off

    WED
    500 Swim
    8x50 with fins on :10 rest (25 UW K, :05 rest, 25 BC5)
    4x25 :30 (12.5 fast)

    6x100 1:15
    4x100 1:20
    4x100 1:15
    2x100 1:20
    2x100 1:15
    1x100 1:20
    1x100 1:15

    500 Kick with fins (25 easy, 12.5 hard; 250 with board, 250 on back)

    50 fast 2:00 [:26]
    25 fast 1:00 [:12]
    25 fast [:12]

    100 Easy

    Total:
    65 min
    3700y (Kick 700y)


    THUR
    800 swim
    8x25 with fins :30 (Odd: UW K, Even: FL BC)

    6x50 :50 with fins from middle of pool (6 UW K each wall)

    4x100 K 2:00 [1:46-7]
    12x25 :30 FL [mostly :15, some :16]
    6x50 K :60

    100 Easy

    Total:
    45 min
    2400y (Kick 800y)

    FRI
    6x100 1:20
    200 Kick no board
    200 IM Drill

    1000 Swim (every 4th 25 FL) [stopped at 600 for :30 rest, not fatigued, just mentally needed to stop]
    1000 Kick with fins (every 4th 25 FL)

    16x25 :30 [:13-:14, mostly :14]
    20x25 :20 [:17-:18, mostly :17]

    25 Easy
    25 Fast [:11]
    100 Easy

    Total:
    70 min
    4050y (Kick 1200y)
    Last edited by hurrgtsa; January 4th, 2019 at 03:35 PM.

  5. #25
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    3x
    ...100 1:25 (25 FR, 50 BK, 25 FR)
    ...150 2:00 (50 FR, 50 BK, 50 FR)
    ...200 2:45 (75 FR, 50 BK, 75 FR)
    ...250 3:20 (100 FR, 50 BK, 100 FR)

    6x50 Kick :60 [:50-1]
    Rest :30
    25 FL fast [:13]
    75 Easy

    Total:
    60 min
    3500y (Kick 500y)

    TUES
    10x100 2x(2x1:20, 1x1:30, 1x1:20, 1x1:30)

    1000 Kick with fins as 5x(100 Kick with board (75 FR, 25 FL), 100 Kick on back (75 BK, 25 FL))

    20x25 :30 with fins (4 FR, 4 STR, 4 FR, 4 STR, 4 FR) [FR on :12, :12, :13, :12; :13, :13, :12, :13; :13, :12, :12, :12; FL all on :14]

    10x100 Pull 1:20 (Odd: Easy, Even: Fast) [Odd on 1:06-7, Even on 1:02, :01, :00, :00, :00]
    100 Easy

    Total:
    3600y (Kick 1000y)

    WED
    1000 SKIPS

    (Yes this is similar to Monday but FR and BK are reversed)
    3x
    ...100 1:25 (25 BK, 50 FR, 25 BK)
    ...150 2:10 (50 BK, 50 FR, 50 BK)
    ...200 2:55 (75 BK, 50 FR, 75 BK)
    ...250 3:40 (100 BK, 50 FR, 100 BK)

    8x50 Kick 1:05 [Fins + DragSox]
    Rest :30
    50 FL fast [:30]
    50 Easy

    Total:
    3600y (Kick 600y)

    THUR
    6x100 1:40 (25 FR, 25 STR, 25 FR Kick, 25 STR; STR is RIMO x 2)
    8x50 :10 rest with fins as 2x
    ...25 UW K, 25 BK K
    ...6 UW K AFAP then 3 fast strokes both walls
    ...25 FL drill, rest :05, 25 FL
    ...BK drill

    3x300 3:45 [3:43, :44, :43]
    100 Easy 2:45
    5x200 2:30 Pull [2:17, :17, :17, :17, :16]
    100 Easy 2:30
    7x100 1:15 [1:13, :14, :15, :13, :13, :13, :13]

    50 Easy
    100 fast with fins + paddles [:51; video at https://www.instagram.com/p/Bseb8t4B5gR/ ]
    100 Easy

    Total:
    4050y (Kick 250y)

    FRI
    800 Swim
    200 IM Drill/Swim with fins

    400 Kick 8:00 [7:38]
    300 Kick 6:00 [5:33]
    200 Kick 4:00 [3:28]
    100 Kick 2:00 [Forgot... somewhere in the 1:30's]

    2x50 Drill :60
    2x50 Build :50

    8x50 Fast 2:00 [:27, :27, :27, :26, :26, :26, :26, :27]
    400 Easy Pull (50 BK, 50 FR)

    Total:
    63 min
    3000y (Kick 1000y)
    Last edited by hurrgtsa; January 11th, 2019 at 02:11 PM.

  6. #26
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    3x
    ...200 Swim 2:50
    ...100 Drill 1:40
    ...100 Kick 2:00

    6x
    ...100 Desc 1->3, 4->6 (Round #1: 1:20, Round #2: 1:30) [:06, :05, :06; :10, :08, :05]
    ...50 Kick :55

    6x
    ...100 1:30 (holding at least pace from slowest 100 of prior set) [:09, :08, :07, :10, :09, :09]
    ...50 STR :55 Desc 1->3, 4->6 [25 FL/BK :41, :39, :36; ?, :39, :36]

    50 Easy
    100 Kick for time [1:32]
    100 Easy

    Total:
    3250y (Kick 700y)

    TUES
    4x (STR RIMO by round)
    ...200 (75 FR, 25 STR Drill)x2
    ...50 STR K

    10x200 3:15
    #1: 100 FL/100 BK
    #2: 75 FL/100 BK/25 BR
    #3: 50 FL/100 BK/50 BR
    #4: 25 FL/100 BK/75 BR
    #5: 100 BK/100 BR
    #6: 75 BK/100 BR/25 FR
    #7: 50 BK/100 BR/50 FR
    #8: 25 BK/100 BR/75 FR
    #9: 100 BK/100 FR
    #10: 200 IM

    4x
    ...100 (Odd round: FR 1:10, Even round: Kick 1:50) [Odds on 1:05, 1:04]
    ...75 Easy (Odd round: FR 1:10, Even round: Kick 1:50)
    ...50 (Odd round: FR :35, Even round: Kick :50) [:32 +/-]
    ...25 Easy (Odd round: FR :35, Even round: Kick :50)

    100 Easy

    Total:
    4100y (Kick 700y)

    WED
    500 Swim
    100 Scull
    6x50 :55 with fins (25 UW K, 25 Drill)
    4x25 V-sprint :30

    6x100 1:20 (Desc 1->3 & hold 4,5, 6) [Did a poor job descending; :12, :11, :12, :10/:11->]
    300 4:00, Just make it [3:52]
    6x100 1:30 (Desc 1->3, hold 4,5,6) [:14, :12, :10->]
    300 5:30, Desc by 100 [3:38]
    6x100 Pull 1:10 [red strokemakers; mostly :08]
    300 Pull, easy 4:30
    6x50 :55 (Desc 1->3, hold 4,5,6) [:36, :34, :31->]

    100 Easy

    Total:
    4100y (Kick 150y)

    THUR
    6x100 1:20
    200 IM Kick
    8x25 V-sprint (4 STR, 4 FR) [FL on :15, FR on :13]

    4x IMO
    ...2x25 Scull :40
    ...2x50 Drill :60
    ...50 Minimum stroke count :60
    ...25 Build :30
    ...25 Fast :30 [FL ?, BK :17, BR :19, FR :14]

    2x (Round #1: No fins, Round #2: with fins)
    ...4x50 (25 Drill, 25 Kick), Round #1 :60, Round #2: :50
    ...200 Kick, negative split, Round #1 4:00, Round #2: 3:30
    ...8x25 Kick (Odd: 12.5 UW K, Even: BK K), Round #1 :35, Round #2: :25

    8x25 *against* bungee :60 [:16, :16, :16, :16, :17, :16, :18, :18]
    100 Easy

    Total:
    3500y (Kick 1200y)

    FRI
    200 FRIM 3:15
    2x100 1:20
    200 Kick 4:00
    2x100 BK 1:30
    4x50 Build IMO :60

    16x25 FL with fins :30 [all :14 except #9, #11, #13 on :15]
    400 FL K with fins 7:00 (100 with board, 100 on side, 100 on back, 100 on side)
    12x25 BK with fins :30 [all :15 except 2 on :16]
    300 BK K (no fins) 6:00
    8x25 BR :30 [:19-:20]
    200 BR K 4:00
    4x25 FR :30 [:12, :13, :13, :13]
    100 FR K fast [1:39]

    400 pull (every 4th 25 hard) [blue strokemakers; 4:34]
    100 Easy

    Total:
    3500y (Kick 1200y)
    Last edited by hurrgtsa; January 21st, 2019 at 01:45 PM.

  7. #27
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

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

    2x
    ...300 3:45 [3:37, 3:39]
    ...2x150 1:55 [1:50+]
    ...3x100 1:15 [:12-:14]
    ...8x50 :40 [:38->:36]
    ...200 Easy kick 5:20
    4x25 sprint :40 [:12]

    100 Easy

    Total:
    4200y (Kick 500y)

    TUES
    300 Swim
    200 Kick
    200 Pull
    6x50 Drill/Buid IMOx2

    10x50 :60 @ 200 pace [:29, :30, :29, :30->]

    1000 as 5x(50 Drill, 50 Swim, 100 Kick)

    With fins...
    4x50 K :45
    2x50 :50 [:30, :29]
    2x100 K 1:30
    2x50 :50 [:29, :29]
    200 K 3:00
    2x50 :50 [:28, :29]

    100 Easy

    Total:
    3500y (Kick 1300y)

    WED
    2x100 1:20
    2x100 IM Drill 1:40
    2x100 1:20
    2x100 IM Drill 1:40
    4x50 with fins, :15 rest (Odd: 25 UW K/25 K; Even: 8 UW K AFAP each wall then easy)

    4x
    ...50 STR IMO :50
    ...100 IM 1:30 [1:22]
    ...200 IM 3:00

    500 IM Kick (75 easy, 50 hard)

    4x
    ...25 Scull :40
    ...50 Drill IMO :60
    ...75 Fast IMO 1:20 [FL :49, BK :56?, BR 1:03?, FR :44]

    100 Easy

    Total:
    3600y (Kick 600y)

    THURS
    10x100 1:30 [50 BK, 50 FR]
    2:00 rest
    10x100 1:25 [25 BK, 75 FR]
    2:00 rest
    10x100 1:20 [1:11 but most on ~:14]
    2:30 rest
    10x100 1:15 [:11, :13, :14, :14, :14, :14, :14, :13, :12, :13]
    1:00 rest
    100 Kick [1:41]
    2:00 rest
    100 STR [FL 1:10]
    100 Easy

    Total:
    4300y (Kick 100y)

    FRI
    500 Swim
    100 Kick on side
    200 IM Drill/Swim
    8x25 IMO Kick :30 (Odd: Easy, Even: Fast)

    4x75 1:20 (#1-2 FR, #3 STR, #4 Easy) [FR :43, :44, FL :52]
    :40 extra rest for equipment
    With fins...
    4x25 :30 10 UW K AFAP then easy
    3x50 1:20 (#1-2 FR, #3 STR) [FR :26, :25, FL :28]

    5x100 Kick 2:00 (Odd: FR, Even: BK) [with fins + DragSox; :51, :56, :01, :01, :01]

    400 Pull 5:00
    8x50 Pull :40, Desc 1->4, 5->8 [:35, :33, :32, :31; :36, :33, :32, :30]
    400 Pull 5:00 [4:50?]
    6x50 Pull :40, Desc 1->3, 4->6 [:35, ?, :30; :35, ?, :30]

    100 Easy

    Total:
    3650y (Kick 800y)
    Last edited by hurrgtsa; January 28th, 2019 at 01:54 PM.

  8. #28
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    Re: 2018-2019 Competitive Workouts (Roswell & Alpharetta, GA

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

    4x100 1:10 [:06, :08, :08, :10]
    100 Easy kick 3:00
    3x100 1:10 [:07, :10, :11]
    4x25 Drill :45
    2x100 1:10 [:08, :11]
    100 Easy 2:00
    1x100 1:10 [:08?]

    1x50 Kick :60 [:47]
    x50 Easy swim :60
    2x50 Kick :60 [:48, :49]
    1x50 Easy swim :60
    3x50 Kick :60 [:48, :49, :50]
    1x50 Easy swim :60
    4x50 Kick :60 [:50, :51, :52, :54]

    50 Easy
    500, Desc by 100 [6:14]

    100 Kick for time [1:35??]
    100 Easy

    Total:
    3700y (Kick 800y)

    TUES
    700 Swim
    4x50 Kick :60
    4x50 with fins, 8 UW K each wall then drill, :15 rest

    [started first 4-6 mostly :13 then all on :14]
    2x25 :35
    4x25 :30
    2x25 :25
    2x25 :35
    4x25 :30
    2x25 :25
    4x25 :30

    400 Pull with paddles, BC 2x(3/4/3/5) by 50, :15 rest
    300 Swim (2, 3, 4 UW K per wall by 100), :15 rest
    200 Kick on side, :15 rest
    100 IM Drill

    4x (with fins)
    ...25 FL :30 [:13]
    ...25 BK :30 [:15]
    ...25 BR :30 [:17]
    ...50 FR :60 [:28, :27, :27, :26]

    100 Easy

    Total:
    3100y (Kick 400y)

    WED
    200 Swim
    50 K FR
    200 IM Drill
    50 K BR
    200 2x(25 Scull, 25 BK, 50 FR)
    50 K BK
    200 Swim
    50 K FL

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

    400 Swim with fins as 25 BK/25 FL 6:00
    4x100 Kick (NO fins) 2:00
    :15 equipment/rest
    300 Swim with fins as 25 BR/25 FL 4:30 (alternate FL and FR K on BR)
    6x50 K (NO fins) :60
    :15 equipment/rest
    200 FL with fins 3:00
    8x25 K (NO fins) :30

    300, best effort (try to be within :30 of the total time from 3x100) [3:25, 2:16 at the 200]
    100 Easy

    Total:
    65 min
    3500y (Kick 1100y)

    THU
    400 Swim
    2x
    ...25 Scull :30
    ...3x25 Drill :30
    ...50 SWOLF :60 [:33+29, :34+29]
    8x25 UW K :40 (2 without fins, 4 with fins, 2 without fins)

    Main set derived from https://www.swimmingworldmagazine.co...-end-pull-set/

    No paddles...
    300 Pull 3:45 [3:34]
    4x50 Pull :50, Desc 1->4 [:36, :33, :32, :31]
    3x100 Pull 1:15 [1:12]
    4x50 Pull :45, Desc 1->4 [?]
    4x75 Pull :55 [:55]
    4x50 Pull :40, Desc 1->4 [?, ?, ?, :34]
    100 Easy, 4:00
    With paddles.... [red strokemaker]
    300 Pull 4:00 [3:27]
    4x50 Pull :50 [:30, :30, :30, :31]
    2x150 Pull 2:00 [1:40]
    4x50 Pull :45 [:31]
    4x75 Pull :60 [:50]
    4x50 Pull :40 [:31]

    100 Easy

    Total:
    70 min
    4200y (Kick 200y)

    FRI
    4x100 1:20
    300 IM KDS
    8x25 V-sprint :30
    100 Kick

    2x
    ...8x25 (Round #1 :45, Round #2 :60) [Round #1 :13, Round #2 :13->:12]
    ...6x50 Kick (Odd :55, Even :60)

    2x
    ...3x200 3:00 (50 FL, 150 STR as follows #1: BK, #2: FR, #3: BR)
    ...Rest :60

    50 Kick for time [:39]
    100 Easy

    Total:
    3350y (Kick 850y)
    Last edited by hurrgtsa; February 12th, 2019 at 02:36 PM.

  9. #29
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    Dec 2014
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    323

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

    MON
    300 Swim
    300 Pull
    100 IM Drill
    300 Kick [Jammed toe, can't kick; 200 scull]

    6x100 1:30 Desc 1->3, 4->6 [pull, no paddles]
    100 Kick 2:00 [50 Scull]
    6x100 1:30 BK [Pull, red strokemaker]
    100 Kick 2:00 [50 Scull]
    6x100 1:30 Pull; Desc 1->3, 4->6 [red strokemaker; :10, :07, :05; ?, :10, :06?]
    :60 Rest
    100 Kick for time [scull]
    100 Easy

    Total:
    3200y (Kick 600y) [3000y (Kick 0y)]

    TUES
    800 Swim
    8x25 with fins :30 (Odd: UW, Even: 12.5 fast) [toe still jammed; did 25 drills]

    [pulled the 1st half without paddles, 2nd half I did everything on base of :40 per 5 with blue strokemakers and Finis Ultimate Drag suit]
    1x200 2:30
    2x150 1:55
    3x100 1:15
    4x50 :40
    Rest 1:45 (Back to top... I don't remember the exact rest time)
    4x50 Pull :40
    3x100 Pull 1:15
    2x150 Pull 1:55
    1x200 Pull 2:30

    4x
    ...2x25 BK drill :30
    ...75 1:20 (Desc 1->4) [1:08, :01, :00, :59]

    100 Easy

    Total:
    3600y (Kick 100y)

    WED
    200 Swim 2:40
    100 Swim 1:20
    200 Swim 3:00
    100 Swim 1:30
    8x50 Drill :60 IMO

    [Toe; did 1st 1600 as pull with no paddles, last 1200 as pull with blue strokemaker]
    8x50 :40
    4x100 1:15
    2x200 2:35
    1x400 5:00
    Rest :60
    6x50 Pull :35
    Rest :30
    3x100 Pull 1:10
    Rest :30
    2x150 Pull 1:45 [?, 1:44]
    Rest :30
    1x300 Pull [3:27?]

    100 Easy

    Total:
    3900y (Kick 0y)

    THU
    400 Swim
    300 Pull
    8x25 Drill
    100 Easy

    2x300 4:00
    4x150 2:00
    4x75 BK 1:20 Desc 1->4
    Rest 1:40
    6x150 (Odd: Easy, 2:00; Even: Hard, 2:30) [Odd on 1:32, :31, :31]
    4x75 BK 1:20 Desc 1->4
    [Pulled on 300's and 150's; first set with no paddles, 2nd with red strokemaker]

    4x50 Fast pull (#1: 1:45, #2: 1:15, #3: 1:15) [blue strokemaker; :27, Finis Ultimate Drag on #2 & #3 :31, :30, :27]

    100 Easy

    Total:
    4000y (Kick 0y)

    FRI
    400 Swim
    8x75 (4 FR on 1:05, :10, :00, :15, 4 BK on :15, :20, :10, :20)

    Main set derived from https://www.yourswimlog.com/gregg-tr...tance-workout/
    2x
    ...400 5:20 (Get your split at the 300) [5:00, ?]
    ...300 4:00 (Faster than prior split; Get your split at the 200)
    ...200 2:40 (Faster than prior split)
    ...5x100 2:00 [1:09, :06, :05, :05, :05; :03, :01, :00, :00, :59]
    [Pulled all, 1st round without paddles and 2nd with blue strokemaker]

    100 Scull
    100 Easy

    Total:
    4000y (Kick 0y)
    Last edited by hurrgtsa; February 12th, 2019 at 02:36 PM.

  10. #30
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    [Did not swim, sick]
    500 Swim
    4x75 :15 rest (Odds: 25 UW K/25 BK K/25 UW K; Evens: 25 Drill/25 Build/25 half fast)
    200 IM Easy

    400 IM 6:00 (as 25 STR/25 FR)
    600 IM 9:00 (as 25 STR/50 FR)
    600 IM 9:00 (as 50 STR/25 FR)
    400 IM Kick 9:00
    200 IM Best effort

    100 Easy

    Total:
    3300y (Kick 500y) [0y - Did not swim]

    TUES
    [Toe still jammed]
    200 Swim
    200 Pull
    200 IM Drill
    200 Drill FR/BK by 50
    200 Swim

    3x200 2:35 [Pull, no paddles; 2:30, 2:25, 2:25]
    3x200 2:45, Desc 1->3 [Pull, no paddles; 2:25, :22, :17]

    3x100 1:20 [Pull, blue strokemaker, Finis Ultimate Drag, 1:15]
    3x100 1:30, Desc 1->3 [Pull, blue strokemaker, Finis Ultimate Drag; 1:15, :10?, :07?]
    Rest 1:30
    3x100 1:15 [Pull, blue strokemaker, ~:07]
    3x100 1:20, Desc 1->3 [Pull, blue strokemaker; :07, :03, :00]

    6x50 :60 [Pull, red strokemaker :29, :28->]
    10x25 :30 [Pull, red strokemaker :13]
    1x50 [Pull, red strokemaker :28]

    100 Easy

    Total:
    4100y (Kick 0y)

    WED
    800 Swim
    200 Scull/Kick by 25

    3x100 BK 1:25
    4x25 BK :30
    3x100 FR 1:15
    4x25 FR :30 [:17, :16, :16, :15]
    4x100 BK 1:25
    4x25 BK :30
    4x100 FR 1:15
    4x25 FR :30 [:17, :16, :16, :15]
    5x100 BK 1:25 [Pulled remainder with Finis agility paddle]
    4x25 BK :30
    5x100 FR 1:15
    4x25 FR :30

    100 easy

    Total:
    4100y (Kick 100y)

    THUR
    500 Swim
    200 Kick
    3x50 Drill, :15 rest
    3x50 Build :50 [:34]

    2x
    ...4x50 FL :45 (25 1 arm, 25 swim)
    ...4x75 BK 1:10
    ...4x100 FR 1:15 [:12-:13]
    ...Rest :20

    4x
    ...2x50 :60 [FL :32, :33; BK :40, :39; FR pull :32, :30; FR pull red strokemaker :29, :28]
    ...4x25 :30 [FL :15-6, BK ??, FR pull :14, FR pull red strokemaker :13]

    100 Easy

    Total:
    3700y (Kick 200y)

    FRI
    6x100 2x(1:20, :25, :30)
    200 Kick
    4x50 Drill :60

    500 4x(50 FL, 75 BK) Easy

    8x75 as (If you miss the last 75 on :50, touch & go, you'll get rest again on 1:25)
    2x
    ...1:25
    ...1:20
    ...1:15
    ...1:10
    ...1:05
    ...1:00
    ...:55
    ...:50 [:53, :52]

    1000 Pull [11:26; red strokemaker]
    100 Easy

    Total:
    3700y (Kick 200y)
    Last edited by hurrgtsa; February 19th, 2019 at 10:23 PM.

  11. #31
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    400 Swim

    300 IM KDS
    200 Drill
    4x25 Fast :30

    10x100 1:15 [Pull, blue strokemaker; most 1:05, few 1:06]

    6x150 2:00 (1 easy, 2 fast) [Pull, red strokemaker; 1:34, 1:33, 1:36, 1:33]

    20x50 :40 [Pull, no paddle :35-6]

    100 for time [Pull, blue strokemaker :56]
    100 easy

    Total:
    4100y (Kick 100y)

    TUES

    600 swim
    8x50 :15 rest IMO (Odd: 25 easy STR, 25 build FR; Even: s5 easy FR, 25 build STR)

    20x25 STR :30 [FL first 10 mostly :15, some :16, 2nd 10 mostly :16, some :17]

    200 Easy
    6x50 Drill :15 rest

    20x25 FR :30 [Pull, blue strokemaker with Finis Ultimate drag; most :14, some :15, last :13]

    300 easy

    Total:
    2800y (Kick 0y)

    WED
    300 Swim
    300 IM KDS
    100 Kick
    12x25 V-sprint :30 [#4 FR :13, #8 BK :17, #12 FR :13]

    1x100 1:15 [:12]
    1x100 1:30 [:15]
    2x100 1:15 [:12]
    1x100 1:30 [:20]
    3x100 1:15 [:13]
    1x100 1:30 [:25]
    4x100 1:15 [:13-:15]
    1x100 1:30 [:28]
    1x100 Best effort [1:10]

    500 Pull, 4x(50 Easy, 25 Hard, 25 Easy, 25 Hard) [Red strokemaker; 5:58]

    2x25 1:00 *against* bungee cord [:17, :16]
    Rest 1:00
    4x25 1:00 *against* bungee cord [:15, :16->]
    Rest 1:00
    2x25 1:00 *against* bungee cord [:15, :16?]
    Rest 1:00
    2x25 1:00 *against* bungee cord [:14, :16]

    2x25 2:00 [:12, :12]

    100 Easy

    Total:
    3400y (Kick 200y)

    THU
    8x100 (Odd: FR 1:20, Even: BK 1:30)
    200 Kick

    5x
    ...25 Scull :30
    ...50 Drill :60
    ...25 Scull :30
    ...50 Drill 1:30
    ...100 1:20, Desc 1->3, 4->5 [:10, :07, :04, :10, :03]

    900 Easy 6x(100 Kick, 50 Swim)

    800 Pull easy 4x(150 FR, 50 BK) [red strokemaker]
    50 Easy

    Total:
    4000y (Kick 800y)

    FRI
    5x200 3:20 (50 Swim, 100 Kick, 50 Swim)

    4x50 2:00, 1:15, 1:45, 1;30 [:27, :27, :28, :27]
    100 Easy 3:00
    4x50 1:30, 2:00, 1:15, 1:45 [:27]
    200 Easy 4:00
    4x50 1:45, 1:30, 2:00, 1:15 [:30 with Finis Ultimate Drag suit]
    300 Easy 6:00
    4x50 1:15, 1:45, 1;30, 2:00 [:26, :27, :27, :27]

    4x IMO
    ...100 STR Kick 2:00
    ...100 STR 1:30
    200 IM < 2:40 [2:38]

    50 for time [:26]
    150 Easy

    Total:
    3600y (Kick 900y)

    Last edited by hurrgtsa; February 25th, 2019 at 02:17 PM.

  12. #32
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    400 Swim
    4x RIMO
    ...50 (25 Kick, 25 Drill), :10 rest
    ...25 fast, :05 rest
    8x25 Kick :30 (Odd: Easy, Even: Hard)
    100 Easy

    4x125 1:30 [1:27, :27, :29, :31]
    50 Easy 1:30
    2x25 Drill :45
    4x125 1:30 [1:29, :32, :32, :34]
    50 Easy 1:30
    2x25 Drill :45
    4x125 1:30 [1:29, :32, :34, :35?]

    3x (Round #1: STR 1, Round #2: STR 2, Round #3: FR)
    ...3x75 Kick 1:30
    ...50 :60 [FL :34, BK :40, FR: 30]
    Rest :30
    25 for time [:12]

    100 Easy

    Total:
    3650y (Kick 750y)

    TUES
    500 Swim
    12x25 Kick :30 (2 hard, 1 easy) [hard FR on :24, easy STR on :26]
    4x50 Drill, :10-15 rest

    10x50 :60 FR [:29, :29, :29, :30, :29, :30->]
    400 Pull 5:20 [all pull with red strokemaker on ~1:10 pace]
    8x50 :60 FL [:35->, :34, :35]
    300 Pull 4:00
    6x50 :60 FR [:31, :31, :30->]
    200 Pull 2:40
    4x50 :60 FL [:34, :34, :34, :35->]
    100 Pull 1:20
    2x50 :60 FR [:31, :30]
    Rest :60
    100 IM for time [1:11]

    100 Easy

    Total:
    3600y (Kick 300y)

    WED
    500 Swim
    6x50 Kick :60 2x(board, back, side)
    8x25 V-sprint :30

    50 fast [:27]

    3x200 2:30 [:23, :27, :28]
    Rest :30
    300 FL 5:30 as (25 1-arm, 25 swim)
    5x100 1:15 [1:11, :13, :14, :15, :16]
    Rest :45
    300 FL 5:30 as (25 1-arm, 25 swim)
    10x50 :40 [:37 +/-]

    3x50 Kick 1:10 [:50]
    50 Easy :60
    3x50 Kick 1:20 [:49]
    50 Easy :60
    3x50 Kick 1:30 [:49, :47, :47]

    2x25 :40 [with Finis Ultimate Drag :14, :13]
    100 Easy

    Total:
    3950y (Kick 750y)

    THU
    200 Swim
    200 IM Drill
    200 IM Kick
    200 IM
    8x25 :35 (Odd: 10 UW K then easy; Even: 15y Fast IMO)

    For the main set
    ...Odds: Easy, Even: Fast
    ...150 on 2:15, 100 on 1:30, 50 on :45

    2x150 [1:41]
    2x100 [1:06]
    2x50 [:32]
    :60 Rest [Put on red strokemaker paddles and Finis Ultimate Drag]
    2x100
    2x50 [:33]
    2x150
    :60 Rest [Put on fins with red strokemaker paddles and Finis Ultimate Drag]
    2x50 [:31]
    2x150
    2x100 [1:03]

    400 Kick (50 easy, 25 hard)

    6x25 against bungee 1:00 [FR :15, :15, :16, :16; FL :19, :20]

    2x25 :40 [FR :12, FL :14]
    Rest 2:00
    2x25 :40 [FR :12, FL :13]

    100 Easy

    Total:
    3550y (Kick 600y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Build, :15 rest
    4x25 12.5 fast :30

    25 Fast :30 [:12]
    25 Easy :45
    2x50 Fast 1:30 [:27]
    50 Easy 1:00
    75 Fast 1:45 [:44]
    75 Easy 3:00
    2x25 Fast :45 [:12, :12]
    2x50 Fast 1:30 [:28, :27]
    100 Easy 3:00
    3x50 Fast STR 1:40 [FL :29, :29, :29]
    50 Easy 2:00
    2x75 Fast with fins 2:00 [:41, :40]

    400 Kick (37.5 easy, 25 hard)

    500 with fins (75 easy back, 25 free with med kick) [with Finis Ultimate Drag]

    25 STR for time [FL :12]

    100 Easy

    Total:
    2975y (Kick 500y)
    Last edited by hurrgtsa; March 5th, 2019 at 01:37 PM.

  13. #33
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    Dec 2014
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    323

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

    MON
    500 Swim
    6x50 Drill :55 (Odd: IMO, Even: FR)
    8x25 Kick :35 (Odd: Easy, Even: Hard)


    Broken 100 (50, Rest :10, 25, Rest :05, 25) [:53 (:26 at the 50)]
    50 Easy


    2x
    …2x100 1:20
    …1x100 1:15
    …1x100 1:20
    …1x100 1:10 [:11, :10]
    …Rest :60


    2x…
    …2x100 Kick 2:00
    …3x50 Kick 1:20, Desc 1->3 [?, :47, :43; FL ?, :49, :47]


    8x25 1:00 (with Fins & Paddles on #7 & 8) [all with Finis Ultimate Drag suit :14, :13, :13, :13, :13, :13, :11, :11]


    150 Easy


    Total:
    3200y (Kick 900y)

    TUES
    300 Swim
    4x75 1:05, :55, 1:00, 1:10
    4x100 IMO, :15 rest, 25 Scull/Kick/Drill/Build

    20x25 with fins :30 @ 100 pace [all :12 except #6 on :13]

    6x75 Kick 1:40, Desc 1->3, 4->6 [FR 1:20, :14, :10; FL :20, :17, :12?]

    5x200 2:45 with fins
    #1: Even pace [2:23]
    #2: Build each 50 [2:23]
    #3: Desc by 50 [2:18?]
    #4: Neg split
    #5: Faster than 1-4 (not all out) [forgot time... but it was under 2:10]

    6x25 :45 STR [FL with Finis Ultimate Drag suit :16, :15, :16->]
    Rest :30
    2x25 :45 STR [FL :14, :13]

    100 Easy

    Total:
    3250y (Kick 550y)

    WED
    6x100 (Odd: 1:20, Even: 1:30)
    8x25 V-sprint :30 [FR :14, BK :17]
    200 Kick

    6x100 (#1-3: 4:00, #4-6: 5:00) [:58, :59, :59, :59, :00, :59]
    (50 easy after each 100)

    10x100 1:30 as 25 FR/50 STR/25 FR (Odd: STR is BR, Even: STR is BK)

    10x50 Kick 1:05 (3 FR, 3 BK, 2 FR, 2 BK) [with DragSox + fins]
    50 Easy

    50 Kick for time

    100 Easy

    Total:
    3600y (Kick 750y)

    THUR
    700 Swim
    12x25 :30 with fins as 4x
    ...25 UW K
    ...25 10 UW K AFAP then easy
    ...25 BK K

    3x
    ...3x100 Kick (Round #1: 2:00, Round #2: BK with fins 1:30, Round #3: FR with fins 1:30)
    ...300 Swim 4:00 (Round 2 & 3 with fins)

    8x25 FR :30 [with Finis Ultimate drag suit; odds on :13 and evens on :12]
    2:00 Rest
    8x25 FL :30 [with Finis Ultimate drag suit; :14->, :15, :14]

    2x25 *against* bungee/stretch cord [with Finis Ultimate drag suit, :16, :16]

    25 Easy
    25 fast [:11]
    100 Easy

    Total:
    3400y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Thirds :50 (#1: 1st third fast, #2: 2nd third fast, #3: 3rd third fast, #4: whole 50 fastish) [#4 on :31]
    4x25 with fins 12.5 fast UW K :30

    5xBroken 100 3:00
    #1: 50, :10 rest, 25, :05 rest, 25 [:54]
    #2: 25, :05 rest, 50, :10 rest, 25 [:56]
    #3: 25, :05 rest, 25, :05 rest, 50 [:56]
    #4: 50, :10 rest, 50 [:58]
    #5: 25, :05 rest, 25, :05 rest, 25, :05 rest, 25 [:54]

    2x (STR order is BK, BR, FR)
    ...3x75 (25 FL, 50 STR) 1:20
    ...3x75 Kick (25 FK, 50 STR) 1:30
    ...3x100 (25 FL, 75 STR) 1:40

    8x25 1:00 (Odd: against bungee cord, Even: with bungee cord) [Odds :15, :14, :14, :14; Evens :11]

    100 Easy

    Total:
    3300y (Kick 550y)
    Last edited by hurrgtsa; March 11th, 2019 at 02:19 PM.

  14. #34
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    Dec 2014
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    323

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

    MON
    500 Swim
    200 Kick
    12x25 with fins :30 (Odd: 12.5 fast UW K, Even: 15y fast)

    4xBroken 100 3:30
    #1: 50, :10, 25, :05, 25 [:53]
    #2: 25, :05, 50, :10, 25 [:55]
    #3: 25, :05, 25, :05, 50 [:56?]
    #4: 25, :05, 25, :05, 25, :05, 25 [:54]

    200 IM 3:00 [2:47]
    2x100 IM 1:30
    200 IM 3:00
    2x100 IM 1:30
    200 IM 3:00 [2:52]

    2x25 Kick :40 [:21, :22]
    100 1:40 (50 Kick, 50 Swim)
    2x50 Kick 1:20 [:51, :46]
    150 2:40 (100 Kick, 50 Swim)
    2x75 Kick 2:00

    4x25 :45 [with Finis Ultimate Drag suit :13]
    Rest 1:00+
    2x25 against bungee/stretch cord 1:30 [:14]
    100 Easy

    Total:
    3200y (Kick 500y)

    TUES
    5x100 1:20
    6x50 Kick 1:15, Desc 1->3, 4->6 [:53, :52, :46; ?, ?, :45]
    8x25 :30 12.5 fast

    50 FL :60 [:30]
    100 Easy 1:30
    50 FL :60 [:32]
    200 Easy 3:00
    50 FL :60 [:32]
    300 Easy 4:30
    50 FL :60 [:31]
    400 Easy

    8x25 1:00 [ended each with a turn, time is on my feet; friend on deck with stopwatch: 12.3, 12.4, 12.3, 12.5, 11.9, 12.25, 12.25, 12.2]

    200 Easy BK Kick [fins + DragSox]
    :60 rest
    100 Kick for time [1:29 (:39 at the 50)]

    2x25 FR 1:00 against bungee [:15, :16]
    Rest :30
    2x25 FL 1:15 against bungee [:19, :20]
    1x25 FL with bungee [:12]

    100 Easy

    Total
    2925y (Kick 600y)

    WED
    500 Swim
    2x (Round #2 with fins)
    ...2x25 Drill :30
    ...8x25 12.5 fast :30

    10x50 on 200 pace (6 @ 1:30, 1 @ 1:20, 1 @ 1:10, 1 @ 1:00, 1 @ :50) [all :27]

    50 Easy

    5x200 (Odd: 3:20 50 BK/50 BK K/50 FR K/50 FR, Even: 3:15 75 BK/25 BK K/25 FR K/75 FR)

    8x25 :55 [#1-6 on feet @ :13, #7-8 touch @ :12]

    4x75 Kick 1:45, Desc 1->3 and hold on 4 [1:20, :15, :10, :08]

    4x25 1:00 against bungee/stretch cord [:14, :14, :15, :16]
    100 Easy

    Total:
    3250y (Kick 700y)

    THU
    1000 SKIPS

    200 2:30
    100 1:20
    100 1:15
    200 2:40
    100 1:15
    100 1:20
    200 2:30

    5x100 Kick with fins 1:30 (Odd: FR, Even: FL)

    8x25 :50 [finished on feet, :13]
    Rest 2:00
    8x25 Kick :40 [:18, :18, :18, :19->]

    Broken 100 FL (50, Rest :10, 25, Rest :05, 25) [:59 (:29 at the 50)]
    100 Easy

    Total:
    3100y (Kick 900y)
    FRI
    400 Swim
    300 IM KDS
    4x50 with fins :50 (25 UW K (10 fast K), :05 rest, 25 build)
    4x25 V-sprint [:13 on last]

    8x150 3:00 with fins + paddles (Odd: 100 fast + 50 easy; Even: 50 fast + 100 easy)
    [Odds :50, :53, :52, :51; Evens :23, :24: 23, :22]
    I've done this the week before every taper meet for a while; today was easily the worst performance. Hopefully due to poor sleep]

    300 5:20 (100 Kick, 100 Swim, 100 Kick)
    200 3:20 (50 Kick, 100 Swim, 50 Kick)
    100 1:40 (25 Kick, 50 Swim, 25 Kick)

    6x25 :45 @ 100 pace (finish on feet) [all :13]

    6x25 FL :60 [:14, :13, :13, :13, :13, :12, :13, :13]

    1x25 against bungee [:13]
    100 Easy

    Total:
    3225y (Kick 550y)
    Last edited by hurrgtsa; March 18th, 2019 at 01:57 PM.

  15. #35
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    Dec 2014
    Posts
    323

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

    TAPER WEEK

    MON

    400 Swim
    300 IM KDS
    8x25 :30 (12.5 fast)
    100 Kick

    Broken 100 FR (50, :10 rest, 25, :05 rest) 2:00 [:53 (:26 at the 50)]
    150 Easy 3:00
    Broken 100 STR (50, :10 rest, 25, :05 rest) 2:00 [FL :60 (:29 at the 50)]
    50 Easy

    6x50 1:10 [:32, :32, :32, :35, :32, :33]
    2x
    ...2x100 1:20
    ...1x100 1:15

    8x25 Turns :40

    6x25 :40 @ 100 pace, finish with turn [after turns saw :13, :13, :14, :13, :14, :13]

    300 Easy

    Total:
    2950y (Kick 200y)

    TUES
    500 Swim
    6x50 Drill/Build :55
    8x25 :35 (12.5 fast)

    Broken 100 FR (50, :10 rest, 25, :05 rest, 25) [:52 (:26 at the 50)]
    50 Easy

    6x50 :45
    1x200 2:30
    6x50 :40 [:35-6]

    4x25 Turns :40

    6x25 Kick :40 (Odd: Easy, Even: Fast) [Evens: FR :17, BR :22?, FL :19]
    50 Easy
    6x25 @ 100 pace :35 (finish on feet/turn) [after turns saw :13, :13, :13, :13, :14, :13]

    2x25 assisted by bungee/stretch cord [FR :12, FL stopped after 15y]

    Starts

    100 Easy

    Total:
    2500y (Kick 150y)

    WED
    400 Swim
    250 Kick
    200 IM Drill
    6x25 :35 (Odd: UW K, Even: 15y fast)

    Broken 100 IM (50, :10 rest, 25, :05 rest, 25) [??]

    6x100 1:30 BC 3/5/3/7 by 25

    2x25 Kick :40 (1 easy, 1 fast) [fast on :18]

    4x25 1:00 [:11, :11, :12, ??]
    50 Easy

    Starts

    100 Easy

    Total:
    2000y (Kick 375y)

    THUR
    400 Swim
    300 IM KDS
    4x50 :60 [:31]
    100 Kick

    2x25 1:15

    250 Swim
    Starts
    100 Easy

    Total:
    1500y

    FRI
    400 Swim
    300 IM KDS
    4x50 :60 [:30, :31->]
    100 Kick

    2x50 1:15 [:27]
    50 Easy

    2x25 1:30 [:11]
    350 Easy

    Total:
    1500y (Kick 200y)
    Last edited by hurrgtsa; March 25th, 2019 at 10:30 AM.

  16. #36
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    TAPER MEET SUMMARY

    Day 1
    100 IM 56.69 (Prelims)
    100 Fly 53.91 (Prelims)
    50 Free 22.53 (Prelims), 22.33 (Finals)

    Day 2
    100 Free 49.14 (Preilms), 49.69 (Finals)
    50 Free 22.37 (Prelims), 22.58 (Finals)
    Last edited by hurrgtsa; March 28th, 2019 at 02:00 PM.

  17. #37
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    Join Date
    Dec 2014
    Posts
    323

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

    MON
    500 4x(75 FR/50 BK)
    400 IM Scull/Kick/Drill/Swim

    300 4:00
    200 2:40
    100 1:20
    400 5:30 Pull
    300 4:30 Pull
    200 3:30 Pull
    100 1:30 PUll
    300 4:00
    200 2:40
    100 1:20
    200 2:40
    100 1:15

    100 Easy

    Total:
    3500y (Kick 100y) [0y - did not swim]

    TUES
    1000 SKIPS

    500 FR K 10:00
    400 FL K 8:00
    300 BK K 6:00
    200 BR K 4:00
    100 IM K 2:00

    6x25 :30 (Odd: Drill, Even: Build)
    Rest :30
    4x25 :30 [:12, :13, :13, :13]
    100 Easy

    Total:
    2850y (Kick 1700y)

    WED
    600 Swim
    8x50 Kick :60 [:50-3]

    4x250 3:45, STR is IMO as (25 FR, 25 STR, 25 FR, 50 STR, 25 FR, 75 STR, 25 FR) [#4 on 2:58]

    4x with fins
    ...25 :20 [:14-6]
    ...50 :40 [:34-6]
    ...75 :60 [:50~]
    ...100 1:20 [1:07~]

    3x
    ...4x25 Kick :30 [mosty :21-2]
    ...4x25 :30 @ 100 pace [:14, :14, :14, :14; :14, :13, :14, :13; :13, :13, :13, :13]

    100 Easy

    Total:
    3700y (Kick 700y)

    THUR
    400 Swim
    5x100 Kick with fins 1:30 (Odd: FL on back, Even: FR)
    4x25 V-sprint :30 [#4 on :13]

    4x
    ...100 FR
    ...25 STR/75 FR
    ...50 STR/50 FR
    ...75 STR/25 FR
    ...100 STR
    Round #1: FL on 1:30
    Round #2: BK on 1:30
    Round #3: BR on 1:40
    Rest :40 after Round #3
    Round #4: FR on 1:15 [:09-:11]

    2x
    ...6x50 :45 (Desc 1->3, 4->6) [:35->:31]
    ...6x25 Kick :30 (Desc 1->3, 4->6) [:25->:21]

    100 Easy

    Total:
    4000y (Kick 800y)

    FRI
    300 Swim
    200 Kick
    100 Swim/Kick/Drill/Swim
    4x100 IM 1:40 (Odd: Drill, Even: Swim)

    20x50 as...
    4x:50 IMO
    4x:45 Drill
    4x:50 Stroke
    4x:40 Free [:35]
    4x:50 Desc [:35, :33, :31, :29]

    6x100 Pull 1:30 (Odd: Desc, Even: BC 3/5/5/3) [Odds on :06, :03, :59; Red strokemaker]

    2x with fins
    ...100 Kick 1:30
    ...75 Kick/25 Swim 1:25
    ...25 Swim/50 Kick/25 Swim 1:20
    ...25 Swim/25 Kick/50 Swim 1:15
    ...100 Swim 1:10 [:07, :06]

    100 Easy

    Total:
    3700y (Kick 800y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; March 29th, 2019 at 01:45 PM.

  18. #38
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    8x75 2x(1:00, 1:05, :55, 1:10)
    400 IM (Scull, Kick, Drill, Swim)

    500 6:40 [6:11]
    4x125 1:40 [1:30, :31, :31, :31]
    Rest 1:20
    400 5:20 [4:53]
    4x100 1:20 [:10, :11, :11, :13]
    Rest 1:00
    300 4:00
    4x75 :60 [:53]
    Rest :40
    200 2:40 [2:25]
    4x50 :40 [:34, :34, :34, :35]
    Rest :20
    100 1:20
    4x25 :20 [:17]

    25 Easy
    25 FL [:13]
    100 Easy

    Total:
    4150y (Kick 100y)

    TUES (TUES-FRI copied from Week of Aug 13 at http://forums.usms.org/showthread.ph...l=1#post328451 )
    400 Swim
    200 Kick
    8x50 Scull/Drill :15 rest

    8x400 5:15 (Odd: Swim, Even: Pull, only paddles on last one)

    50 Easy
    50 K for time
    100 Easy

    Total:
    4400y (Kick 250y) [0y]

    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
    50 Easy 1:30
    12x25 BK :30
    50 Easy 1:30
    12x25 BR :30
    100 Easy 3:00
    6x100 1:30, Best average
    :30 Rest
    6x100 Kick 1:55

    100 Easy

    Total:
    3400y (Kick 700y) [0y]


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

    4x200 IM 3:00
    100 FL K Easy 2:30
    3x200 IM 2:55
    100 BK K Easy 2:30
    2x200 IM 2:50
    100 BR K Easy 2:30
    1x200 IM 2:45
    200 Easy 3:30
    100 FR K

    100 Easy

    Total:
    3700y (Kick 600y) [0y]


    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)

    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
    25 STR for time

    75 Easy

    Total:
    3700y (Kick 1250y) [0y]
    Last edited by hurrgtsa; April 8th, 2019 at 01:57 PM.

  19. #39
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    1000 Swim

    5x300 as
    ...50 Swim/200 Kick/50 Swim 5:20
    ...75 Swim/150 Kick/75 Swim 5:00
    ...100 Swim/100 Kick/100 Swim 4:40
    ...125 Swim/50 Kick/125 Swim 4:20
    ...300 Swim 4:00
    3x200 as
    ...50 Swim/100 Kick/50 Swim 3:20
    ...75 Swim/50 Kick/75 Swim 3:00
    ...200 Swim 2:40

    10x50 with fins FL :60 (#1: 3 UW K, #2: 4 UW K, ... #10: 12 UW K) [:32-:34]

    100 easy

    Total:
    3700y (Kick 650y)

    TUES
    400 Swim
    100 Kick
    4x50 Drill :15 rest
    4x75 :60 with fins (4, 5, 6 UW K each wall)

    [I substituted BK for all the FL during the IMs but did do FL on the 8x25]
    100 IM 1:30
    2x300 4:00 (#1: 50 easy, 25 hard; #2: 25 easy, 50 hard)
    200 IM 3:15
    3x200 2:45 with fins (25 FR, 25 STR IMO)
    300 IM 4:30
    600 Pull 8:00 [blue strokemaker, 7:30]
    400 IM 6:00
    8x25 :30 with fins (Odd: FR, even: FL) [FR :15, :14, :13, :13; FL :14]

    100 Easy

    Total:
    4100y (Kick 100y)

    WED
    500 Swim
    10x50 :10 rest (Odd: Scull/Drill, Even: Kick/Drill)

    2x150 Pull 2:00 [1:44]
    300 BK 4:40
    4x150 Desc 1->4 2:00 [1:52, :50, :46, :45]
    300 BK 4:40
    6x150 Pull 2:20 (Odd: Easy, Even: Fast) [Odd 1:43+/-, Even: 1:32, :32, :29]
    300 BK 4:40
    8x25 FL with fins :30 2x(4, 6, 8, 10 UW K each wall)

    100 Easy
    50 fast [:26]
    100 Easy

    Total:
    4250y (Kick 125y)

    THUR
    6x100 (Odd: 1:20, Even 1:30)
    200 IM K
    8x25 V-sprint :30 [with Finis Ultimate Drag suit, #4 and #8 on :15]

    500 Kick 10:00
    400 IM Kick 8:00
    6x50 Kick with fins :60
    8x25 Kick with fins :25 (Odd: UW K, Even: BK K)
    Rest :60
    100 Kick for time [1:29 (:41 at the 50, ouch)]
    100 Easy

    Total:
    2600y (Kick 1700y)

    FRI
    4x
    ...200 (Odd: Swim, Even: IM (FL as drill))
    ...50 Kick RIMO

    400 5:20
    2x50 :40
    300 4:00
    4x50 :40
    200 2:40
    6x50 :40
    100 1:20
    8x50 :40
    Rest 2:20
    100 Pull 1:20 [1:10, all pull with Finis Ultimate Drag suit & blue strokemakers]
    200 Pull 2:40
    300 Pull 4:00
    400 Pull 5:20

    100 Easy

    Total:
    4100y (Kick 200y)
    Last edited by hurrgtsa; April 15th, 2019 at 09:56 AM.

  20. #40
    Very Active Member
    Join Date
    Dec 2014
    Posts
    323

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

    MON
    500 Swim
    4x50 :60 IMO (25 Drill, 25 Kick)
    4x50 :55 IMO (25 Drill, 25 Swim)
    4x25 V-sprint :30 [:14 on #4]

    1000 Bk 15:00
    500 Kick (25 easy, 12.5 hard) 11:00
    1000 Pull [blue strokemaker]

    50 Easy
    25 Fast [:12]
    75 Easy

    Total:
    3650y (Kick 600y)

    TUES
    1000 SKIPS

    4x200 IM 3:00 [all IM on 2:50 +/- except last one]
    Rest :60
    4x100 Pull 1:10 [all with blue strokemakers; 1:06, :07, :08, :09]
    Rest :50
    3x200 IM 3:00
    Rest :60
    4x100 Pull 1:10 [:05, :06, :07, :08]
    Rest :50
    2x200 IM 3:00
    Rest :30
    4x100 Pull 1:10 [:05, :08, :07, :06]
    Rest :20
    1x200 IM 3:00 [2:41]

    100 Easy

    Total:
    4300y (Kick 200y)

    WED
    1000 as
    ...25 FR/25 BK
    ...50 FR/25 BR
    ...75 FR/25 FL (all FL as 1-arm)
    ...25 FR/50 BK
    ...50 FR/50 BR
    ...75 FR/50 FL
    ...25 FR/50 BK K
    ...50 FR/50 BR K
    ...75 FR/50 FL K
    ...25 FR/50 BK
    ...25 FR/25 BR
    ...25 FR/25 FL

    800 IM as (2x400 IM) 12:00 [11:50... 1-armed 2nd & 4th 25 of the last 100 FL]
    600 IM as (2x300 IM) 9:00 [8:45... 1-armed middle 25 of each 75 FL]
    400 IM as (2x200 IM) 6:00 [5:47]
    200 IM as (2x100 IM) 3:00 [2:50]

    5x100 Kick 2:00 (Odd: BK, Even: Side) [:50, :55, :55, :57, :58]
    100 Easy

    Total:
    3600y (Kick 650y)

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

    4x
    ...100 Easy K 2:30
    ...50 Fast K :60 [:46, :44, :43, :44]

    With fins...
    2x25 UW K :30
    1x50 Drill :60
    1x200 2:30
    2x25 UW K :30
    2x50 Drill :60
    2x200 2:25 [2:17, ?]
    Rest extra :10
    2x25 UW K :30
    2x50 Drill :60
    2x200 2:20 [2:16, :18]

    7x50 1:30 [all with Finis Ultimate drag suit; #1-3: :30, #4-6 also with fins+paddles: :26, :26, :25; #7 dropped fins & paddles :28]

    100 Easy

    Total:
    3450y (Kick 750y)

    FRI

    Off - Good Friday

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; April 19th, 2019 at 10:47 AM.

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