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Thread: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA)

  1. #1
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    2019-2020 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.

    Also, follow me on Instagram at https://www.instagram.com/mmswammer/

    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 intended to be 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 plan for 2019-2020 is...


    • Aug-December: Training oriented toward an early December SCY "shave & taper" meet
    • December-March: TBD
    • March-July: Training oriented toward an end-of-summer LCM "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; July 31st, 2019 at 02:38 PM.

  2. #2
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    WED - SCY
    400 Swim

    3x300 4:15 (Try to hold same time on all 3)
    #1: Build each 50 [3:36]
    #2: Desc by 100 [3:36]
    #3: Neg split [3:35]

    3x
    ...3x50 Kick fast :60 [:42, :44, :47; :42, :43, :46; ?,?,?]
    ...100 IM Easy 1:45

    50 Easy

    Total:
    40 min
    2700y (Kick 450y)

    THU
    500 Swim
    6x50 Drill :50 IMOx2
    8x25 :30 Kick (Desc 1->4, 5->8)

    1x100 1:15
    1x100 1:30
    2x100 1:15
    1x100 1:30
    3x100 1:15
    1x100 1:30
    4x100 1:15
    1x100 1:30
    5x100 1:15
    1x100 1:30

    8x50 Kick :50 with fins (Odd: UW, Even: Side)
    100 Easy

    Total
    3500y (Kick 600y)

    FRI
    8x100 (Odd: 1:20, Even: 1:30)
    200 Kick with fins (25 easy, 12.5 hard)

    4x125 IM 1:50
    :40 rest
    400 Pull 5:00 [4:33]
    4x125 IM 1:50
    :40 rest
    300 Pull 3:45
    4x125 IM 1:50
    :25 rest
    200 Pull [2:09]

    100 Easy

    Total:
    3500y (Kick 200y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; August 2nd, 2019 at 01:21 PM.

  3. #3
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    Just easy, aerobic swimming. :15 rest on each
    Switch stroke on each FR, BK, BR
    25 (FR)
    50 (BK)
    75 (BR)
    100 (etc)
    125
    150
    175
    200
    225
    250
    275
    300

    Total:
    3250y (Kick 200y)

    TUES
    400 Swim
    300 Pull
    300 Kick with fins

    4x100 1:30 (25 FL, 25 BK, 50 FR)
    4x75 1:15 IMO (50 Drill, 25 Swim)
    4x50 :50, Desc 1->4 [:34->:30]
    4x25 :30 (12.5 fast)

    200 BK Easy

    6x100 (Odd: 1:10, Even: 1:50) [Odds on 1:05, :05, :06]
    8x50 (2x:50, 2x:45, 2x:40, 2x:35)

    200 BK Easy

    12x25 Kick :35 (Desc 1->4, 5->8, 9->12) [Fast on :19, :19, :18]
    3x100 FL Kick 1:45 with fins on back 1:45

    100 Easy

    Total:
    4100y (Kick 900y)

    WED
    500 Swim (100 FR, 50 BK)
    500 with fins (75 K, 75 IM)
    500 (75 BK, 50 BR)

    5x100 1:20, Desc 1->5 [:09, :08, :06, :05, :02]
    Rest 2:00
    5x100 1:20 hold pace from [:08, :08, :07, :07, :08]

    500 Easy kick with fins on back (50 FL, 50 BK)
    500 Easy pull (no paddles) (50 FR, 50 BK)

    Total:
    3500y (Kick 725y)

    THUR
    200 Swim
    100 Kick
    200 Pull
    100 Kick
    200 Drill
    100 Scull
    4x25 V-sprint :30 [:12 on #4]

    3x300 4:30, Desc 1->3 [3:43, :39, :28]
    3x300 4:00 Pull, Desc 1->3 [3:39, :34, :31]
    3x300 4:15, Desc 1->3 [3:45, 3:40, 3:29]

    3x
    ...75 Kick Easy, :15 rest
    ...25 Kick Hard, :15 rest

    100 Easy

    Total:
    4100y (Kick 500y)

    FRI
    400 Swim
    3x with fins
    ...100 Kick 1:40 (FR, FL, BK)
    ...4x25 V-sprint :30 [FR :12, FL :13, BK :14]

    12x25 FL :30 [:14, :14, :15, :14, :15->]
    Rest :60
    6x100 BK as 2x(1:30, 1:25, 1:20) with 3,4,5,6 K off each wall
    Rest 1:30
    2x
    ...25 BR :50 (easy)
    ...50 BR :50
    ...75 BR 1:45 (easy)
    ...100 BR 1:45
    Rest to top
    1000 FR Pull with paddles [11:40, blue strokemaker]

    100 Easy

    Total:
    3500y (Kick 300y)
    Last edited by hurrgtsa; August 9th, 2019 at 06:33 PM.

  4. #4
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    Off

    TUES
    500 Swim
    200 Scull/Drill by 25
    6x50 Kick :65 (Desc 1->3, 4->6)

    6x100 1:30 (25 FL, 75 FR)
    6x100 1:30 (25 BK, 75 FR)
    6x100 1:30 (25 BR, 75 FR)
    12x100 1:30 4x(25 IMO, 75 FR)

    100 Easy

    Total:
    4100y (Kick 300y)

    WED
    300 FRIM 4:45
    3x100 1:20
    4x75 1:10, :55, 1:05, 1:00
    4x25 v-sprint :30

    3x
    ...100 1:15
    ...200 2:40
    ...100 1:15
    ...200 BK 3:00

    4x
    ...100 IM kick easy 2:00
    ...25 RIMO kick fast :60

    100 scull
    100 easy

    Total:
    3500y (Kick 500y)

    THUR
    800 FRIM
    200 IM Kick

    3x
    ...800 10:30 Pull, Pace [9:22, 9:21, 9:21; blue strokemakers]
    ...200 2:30 Pull, Desc 1->3 [2:16, 2:13, 2:10; blue strokemakers]

    100 Scull
    100 Easy

    Total:
    4200y (Kick 200y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Drill/Build IMO :60
    4x25 V-sprint :30

    4x
    ...3x75 1:15 (Odd Rounds: 75 FL, 75 BK, 75 BR; Even Rounds: 75 FL/BK/BR)
    ...25 UW K :30

    2x
    ...4x25 FR :25 [:13, :14, :14, :14; :13, :13, :14, :14]
    ...4x25 BK :30 [:18]
    ...50 Easy 1:20
    10x100 1:15 with fins
    Rest :30
    2x
    ...4x25 FR :25 [:14, :14, :14, :14; :13, :14, :14, :14]
    ...4x25 BK :30 [:18]
    ...50 Easy 1:20

    Total:
    4000y (Kick 200y)
    Last edited by hurrgtsa; August 16th, 2019 at 02:07 PM.

  5. #5
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    All BK on 1:30 [1:21-3]
    1x100 BK
    4x50 FL K :60
    2x100 BK
    8x25 BK K :30
    3x100 BK
    2x100 BR K 2:00
    4x100 BK
    200 FR K 4:00
    3x100 BK
    4x50 BR K :60
    2x100 BK
    2x100 BK K 2:00
    1x100 BK
    200 FL K 4:00

    100 Easy

    Total:
    4100y (Kick 1600y)

    TUES
    500 Swim/Kick by 100

    5x200 3:20 (Odd: 50 Kick, 100 Swim, 50 Kick; Even: 50 Swim, 100 Kick, 50 Swim)

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

    4x with fins
    ...25 UW K :25
    ...50 Build BK :50
    ...75 K on side 1:20
    ...100 1:20, Desc 1->4 [1:07, :03, :00, :56]

    100 Kick for time [1:31]
    100 Easy

    Total:
    3200y (Kick 700y)

    WED
    400 FRIM
    4x50 STR :55 (Drill/Build)
    10x25 Kick :35 (Odd: Easy, Even: Hard)

    5x
    ...100 1:15 [1:07-8]
    ...200 3:20 (50 Swim/100 Kick/50 Swim) [3:00]
    100 1:15 [1:07]

    3x400 6:00 as
    ...#1: 400 IM [5:38]
    ...#2: 2x200 IM [5:36]
    ...#3: 4x100 IM [5:37]

    6x50 Desc 1->3, 4->6 as 2x(:60, :55, :50) [:35, :31, :29; :36, :31, :29]
    100 Easy

    Total:
    3650y (Kick 750y)

    THUR
    2x
    ...4x75 1:05/1:00/1:10/1:00
    ...4x25 Kick, Desc 1->4 :35
    ...100 IM Drill 2:00

    200 2:30 [2:27]
    2x100 1:15 [1:13]
    Rest :60
    300 4:00 Pull, no paddles [3:42]
    3x100 1:20 Pull, no paddles [1:13~]
    Rest :60
    400 5:00 [4:57~]
    4x100 1:15 [1:13]
    Rest :60
    500 Pull 6:30 [5:56~; blue strokemaker]
    5x100 Pull 1:10 [1:05, :07, :06, :06, :07; blue strokemaker]

    8x25 :30 IMO [FL :14, :14; BK :17, :17; BR :19, :19; FR :14, :13]
    100 Easy

    Total:
    4100y (Kick 200y)
    Last edited by hurrgtsa; August 22nd, 2019 at 01:55 PM.

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