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

  1. #1
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    2018-2019 Competitive Workouts (Roswell & Alpharetta, GA)

    These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon.

    If you feel you're not in the shape that you once were, come anyway. If you can't make every practice, that's fine. If you have to come late or get out early, that's fine. If you don't want to compete, then you are in the majority because most don't. If you can make every entire practice and you do want to compete, that's great too.

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

    Come join us! Contact aaron@swimatlanta.com or (770) 992-7946 or send me a private message.

    Some examples of common acronyms that will be used:


    • KDS: Kick drill swim
    • 300 IM KDS: 4 times through in IM order (25 kick, 25 drill, 25 swim)
    • 1000 SKIPS: 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
    • 1000 SKIDS: 200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim
    • IMO by round: The stroke for first round of a set should be fly, second round should be back, etc
    • RIM or RIMO: Reverse IM or Reverse IM order
    • FRIM: IM except replace the fly with free
    • UW: underwater
    • BC4: Breathe every 4
    • CH: Choice
    • Str: Stroke. Usually not freestyle.
    • V-Sprint: #1 as fast/easy, #2 as easy/fast, #3 as easy, #4 as fast
    • [Square brackets] - These are notes on my own performance. For example, [:28] means I went :28



    Each post consists of the practices for an entire week.

    Note that extra spacing between portions of the practice indicates that we took a break. For example, the following would indicate taking an unspecified amount of rest after the first 5 100's on 1:20 before moving on to the next 5 100's on 1:15.

    5x100 1:20

    5x100 1:15

    Whereas, the lack of extra spacing in the following example means that we swam everything straight through with no break after the first 5 100's.

    5x100 1:20
    5x100 1:15

    But sometimes I might designate rest between portions as follows:

    5x100 1:20
    :60 rest
    5x100 1:15

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

    400 Swim
    300 IM KDS
    200 Pull
    100 Kick



    If you reference my performances (designated by square brackets), note that I am a relatively slow kicker and that my best races are 50, 100, & 200 Freestyle and 50 & 100 Fly.

    The initial plan for 2017-2018 is...


    • Aug-December: Training oriented toward an early December "shave & taper" meet
    • December-March: ??? To be determined later
    • March-July: Training oriented toward an end-of-summer "shave & taper" meet.



    Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
    Last edited by hurrgtsa; August 6th, 2018 at 04:57 PM.

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

    MON
    1000 SKIPS

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

    100 Easy

    Total:
    3700y (Kick 800y)

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

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

    Total:
    70 min
    4200y (Kick 1200y)

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

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

    400 Kick (25 easy, 12.5 hard)

    Total:
    3500y (Kick 800y)

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

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

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

    Total:
    4900y (Kick 600y)

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

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

    100 Easy

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

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

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

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

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

    1000 Kick [18:40]

    25 Easy
    25 Fast [:12]

    100 Easy

    Total:
    3750y (Kick 1000y)

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

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

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

    Total:
    4400y (Kick 250y)

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

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

    100 Easy

    Total:
    70 min
    3400y (Kick 700y)

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

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

    100 Easy

    Total:
    3700y (Kick 600y)

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

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

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

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

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

    75 Easy

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

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