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

  1. #41
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    Dec 2014
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    327

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    327

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    327

    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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    Join Date
    Dec 2014
    Posts
    327

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    327

    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)
    Last edited by hurrgtsa; May 21st, 2019 at 02:12 PM.

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