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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 01:01 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 10:29 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 05:11 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 04:35 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 03:11 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 02:45 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 02:54 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 03:36 PM.

  9. #29
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    Dec 2014
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    313

    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 03:36 PM.

  10. #30
    Very Active Member
    Join Date
    Dec 2014
    Posts
    313

    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 11:23 PM.

  11. #31
    Very Active Member
    Join Date
    Dec 2014
    Posts
    313

    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)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; February 22nd, 2019 at 02:54 PM.

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