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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
    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)

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    Last edited by hurrgtsa; April 25th, 2019 at 01:50 PM.

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